Monkfish fillet recipe | Jamie Oliver monkfish recipes (2024)

FAQs

What is the best season for monkfish? ›

Monkfish is generally available all year round. Monkfish can grow large, to over 12kg in size, with the head normally being over 50% of the total weight. The head provides Monkfish cheeks which is deemed as a delicacy across most of Europe.

200g of monkfish fillet feeds 1 person generously (think steak + chips) or 150g of monkfish fillet feeds 1 person well in a richer meal (like a fish curry or fragrant stew) featuring sauces or vegetables.

This versatile fish can be prepared using almost any cooking method, including pan-frying, grilling, baking and poaching in soups and stews. Its lean flesh tends to dry out if overcooked, so make sure you're mindful of this.

Monkfish can excrete a milky-looking fluid when cooked; this is fine if it's being cooked in liquid but not so great on the grill. Salting the flesh or soaking it in brine for an hour then patting it dry before cooking will help.

This is not only because its veiny appearance is unappetizing to the eyes, but because these membranes will shrink around your fish. It will curl up and turn rubbery, making it hard to cook. And as lean meat, monkfish would dry out if overcooked in heat.

Monkfish can be expensive because it's a deep-sea fish that's difficult to catch. It's also a popular ingredient in gourmet restaurants, which can drive up the price.

Fish with very firm meat, so that you can even prepare it in a stew without it falling apart. In tomato sauce, a full-bodied red wine can certainly be an option, such as a grenache from the Rhône valley or from Rioja.

The chosen price and weight of this product is a guide only and may vary. You will be charged depending on the weight of the product picked on day of collection/delivery.

Your monkfish may be chewy or rubbery due to overcooking. The coveted meaty texture of this fish is specifically a bit more fickle to deal with than other fish.

Monkfish tails can be cooked whole or cut into steaks across the bone. The presence of the bone in a monkfish tail will help impart flavour and keep the fish intact as it cooks. The monkfish needs to be correctly prepared before cooking; remove the skin and sinews and trim the tail and fins.

How do you know when monkfish is cooked? ›

Monkfish is firm when cooked, but it can easily stick, so it needs careful handling. Gently press the thickest part of the fillet with a knife and see if the flesh will break into flakes. You can cut it carefully and check if it is opaque throughout, too. The internal temperature, should be 72C.

Monkfish are found in the Northwest Atlantic Ocean from the Grand Banks and northern Gulf of St. Lawrence south to Cape Hatteras, North Carolina. They can tolerate a wide range of temperatures and depths, from inshore waters down to nearly 3,000 feet.

Monkfish is high in protein for muscle growth; minerals such as phosphorus to support metabolism and bone strength; vitamins B-6 and B-12 for your nervous system and brain function; and loaded with selenium, important for making your body work correctly and increase the action of antioxidants.

Monkfish have low levels of mercury in their meat. While the amount of mercury is not considered harmful to humans, high consumption of mercury can pose some health risks. Monkfish also has lower omega-3 fatty acid content compared to other types of fish.