How to Cook Monkfish-Best and Easy Ways

Monkfish is a tasty and densely packed vitamin and mineral seafood. Its meaty texture, protein-rich meal, and mild,  sweet taste make it an excellent choice for seafood lovers. Plus, you can cook monkfish by various methods, either frying, grilling, or oven baked. 

So, are you ready to enjoy monkfish with the flavour-enhancing white Burgundy wine? Don’t worry, at The Cornish Fish Co, we have got everything you need. You can buy fresh Monkfish fillets or Catch of the Day Box with monkfish and other fish fillets. 

Continue reading to learn about Monkfish and the best recipes to cook.  

What is Monkfish?

Monkfish also known as “poor men lobsters”, are bottom water dwellers. They are found almost all year along the coastal water of the UK. They may migrate to the deep water in the recreational fishing season. As they feed on small fishes, they are a kind of predator and voracious eaters. 

Monkfish are fleshy, muddy brown or sand-coloured fish with wide bodies and mouths upward. But they are super rich in protein and other nutrients like Selenium-a powerful antioxidant for an immunity boost. The monkfish fillets are low in calories and fat, thus the perfect meal for diet-conscious seafood lovers. 

The monkfish can grow to a maximum size of 200cm and an average weight of 6 to 12 pounds. The tail part of monkfish is excellent for making fish fillets. Monkfish migrate to deep water in spring and early summer for breeding. 

What Does Monkfish Taste Like? 

Monkfish are loved for their meaty and non-flaky texture and sweet, mild taste. Devoid of fishiness, monkfish is a good substitute for lobster. They are not only budget-friendly but have taste and texture resembling lobsters. Monkfish is easy to prepare with ready-to-cook fillets. Monkfish is an excellent choice for home chefs or party hosts to add delight and taste to their dinner. 

The versatile fish gives you the freedom to cook in various methods for better and enhanced flavour. You can poach, grill, bake, pan-fry, sauté, or even roast it. With their firm and delicate meaty texture, they have incredible health benefits for the body. 

Where to Buy Fresh Monkfish

The right way to enjoy the best monkfish fillet is to buy from a trusted seafood delivery like The Cornish Fish Co. We deliver fresh monkfish fillets of 300g with the quality being preserved better than the market. Visit our online shop and buy fresh monkfish today and get cooking!, Or you can buy from the nearest store or other online seafood selling site if trusted.

Best Ways to Cook Monkfish

Wondering how to cook monkfish with a mouthwatering taste? Keep reading to learn a few of our favourite recipes

  • Poaching
  • Pan fry
  • Grilling
  • Skewering 
  • Stewing
  • Baking
  • Sautéing

Here are the details of a few best ways to cook monkfish.

1. Pan Fry Monkfish Fillets 

It is perhaps one of the easy and popular methods to cook monkfish.


  • 300g fish fillet
  • Butter
  • Pepper
  • Lemon
  • Salt


  1. Place the frying pan over the stove and heat. Add a dash of butter or oil.
  2. Season the monkfish with salt and pepper to your taste. 
  3. Place the fillets over the pan and cook. Turn over the fish fillet when light brown. Don’t continuously move the fish in pain to cook with natural colour. Depending upon the thickness of the fillet, you can apply gentle pressure to the fillet.
  4. When cooked, add a bit of butter, and sprinkle lemon. Now, enjoy your tasty and healthy monkfish pan fry fillets.

2. Baked Monkfish 


  • Monkfish Fillets
  • 3 tablespoon Extra Virgin Olive Oil
  • Lemon
  • Pepper 
  • Oregano


  1. Place the fish fillets on the plate and season with salt.
  2. You can keep the fish in the refrigerator for 30 minutes for marination if you have time.
  3. Make a mixture of extra virgin olive oil, pepper, and oregano and apply it to the fish fillets.
  4. Preheat the oven to 400°C and keep the fillets in the baking pan. And cook for 10-15 mins in the middle of the oven.
  5. Drizzle with lemon and enjoy the baked monkfish fillets.

3. Poached Monkfish


  • Monkfish fillets
  • Unsalted Butter
  • Salt
  • Pepper 
  • Lemon Juice
  • Shallots
  • Fresh herbs


  1. Heat two tablespoons of butter in the shallow saucepan over medium heat.
  2. Add chopped shallots to the pan and cook until they are translucent.
  3. Now add the fish to the pan.
  4. Cook the fish for about three to five minutes on high heat when the liquid starts boiling.
  5. Again cook for one to two minutes on low flame in the liquid. 
  6. Remove the fish from the pan and sprinkle some salt, pepper, and lemon juice. 
  7. Garnish with parsley or Buon Apetito and enjoy the taste of poached monkfish. 

So, you now have various recipes to cook monkfish. Buy fresh monkfish fillets online and enjoy your dinner by pairing them with wine. Visit our online shop for other recipes and fresh seafood delivery. 

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