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    Home » Recipes » Fish and seafood recipes

    Pan-fried monkfish with parsley butter

    Published: Jan 13, 2024 · Modified: May 24, 2024 by VJ · This post may contain affiliate links · Leave a Comment

    Jump to recipe

    If you are looking for a simple yet delicious way to prepare monkfish, look no further than this pan-fried monkfish with parsley butter. With only a few simple ingredients that are probably in your pantry already, you can have this delicious fish supper on the table in under 20 minutes.

    A blue plate with a helping of smashed minted peas topped with two pieces of monkfish, garnished with chives. There is also a small pile of baby potatoes on the plate.

    If you have ever seen a live monkfish in all its glory, you probably wouldn't think it was even edible, never mind one of the most delicious fish to come out of the sea!

    The fish is covered with thick dark black or brown mottled skin and has a huge head with a wide gaping mouth filled with sharp teeth. It has been said that it has a face that only a mother could love.

    However, once the head and skin have been removed, you are left with the monkfish tail which is highly prized for its lobster-like taste and texture. The tail is a firm cut of fish, separated into two halves by a main central bone. Apart from this large bone, there are no other smaller bones in the flesh.

    Monkfish tails are often referred to as poor man's lobster. They have a slightly sweet taste, with a firm texture and can be prepared in various ways such as pan-frying, grilling, baking and poaching.

    A monkfish is low in calories and high in protein and omega-3 fatty acids which are important for heart, brain and bone health. Read more about the benefits of omega-3 fatty acids.

    This recipe that I'm sharing today is for pan-fried monkfish basted with parsley butter. This is a quick recipe and takes less than 15 minutes to cook. Basting the fish in butter as it cooks results in soft and juicy flesh with tons of flavour.

    I like to serve the monkfish on a bed of smashed minted peas with boiled baby potatoes on the side, drizzled with parsley butter and garnished with chives.

    Simple fare, but a meal fit for a king!

    Close up of a piece of monkfish on a fork with a plate of peas and potatoes in the background.
    Jump to:
    • What you will need
    • What to do
    • Storage
    • Top tip
    • FAQ
    • Save for later
    • Related
    • Pairing
    • 📋The recipe

    What you will need

    Equipment

    All you will need by way of equipment is a frying pan for frying the monkfish.

    If you have to remove the bone from the tail you will also need a sharp knife and a chopping board.

    Ingredients

    This recipe will serve 2 people depending on appetite.

    Ingredients for pan-fried monkfish with parsley butter.

    These are the ingredients you will need:

    • monkfish tails - you can buy ready-filleted monkfish tails where the fishmonger has removed the central bone. If you do what I did and buy the tails with the bone still in, I've got instructions below on how to remove the bone. You should allow approximately 150 to 180 grams or 5 to 6 ounces of fish per person (weighed without the bone).
    • sunflower oil - this is for frying the first side of the monkfish. I would recommend that you use a neutral-flavoured oil for this.
    • butter - this is for frying the other side of the fish and also for basting the fish as it cooks.
    • parsley - fresh parsley is best. I wouldn't recommend dried parsley for this dish.
    • chives - once again, use fresh chives.
    • You will also need salt and ground black pepper for seasoning.

    **Find the full quantities on the printable recipe card at the end of this post**

    What to do

    The first step below illustrates how to remove the central bone from the monkfish tail. You can skip this step if you have bought monkfish that has already been filleted.

    The second step demonstrates cutting the fillets in half. The reason for doing this is that the fillets are thicker at the top end of the tail and will require slightly longer in the pan. For evenly cooked fish I would recommend cooking the thicker pieces for a minute before adding the thinner pieces.

    How to fillet a monkfish tail

    Fillets of monkfish tail being separated from the central bone with a sharp knife.

    Using a sharp knife, run it along the central backbone to remove the fillet. Keep the knife as close to the bone as possible. Repeat on the other side so you end up with two fillets.

    4 fillets of monkfish which have been cut in half, on a black chopping board.

    Cut each fillet into half to separate the thicker pieces from the thinner tail-end pieces.

    Pan-fry the monkfish

    Fillets of monkfish in a frying pan.

    Sprinkle the fish with salt and black pepper to taste. Heat the sunflower oil in a pan then add the thick pieces of fish. The oil should sizzle slightly when the fish is added. Fry for one minute and then add the thinner pieces. Fry for 2 to 3 minutes longer until the underside is starting to brown.

    A knob of butter melting in a pan containing monkfish fillets.

    Use a pair of tongs to turn the monkfish then add the butter and allow it to melt.

    Fully cooked monkfish fillets in a frying pan.

    Continue to cook for a further 2 to 3 minutes until the fish is cooked. While the fish is cooking, tilt the pan slightly and use a spoon to baste the fish with the butter. Remove the thinner pieces of fish as soon as they have cooked through and continue to baste the thicker pieces until they are completely cooked.

    Chopped parsley and butter in a frying pan.

    Remove all the fish from the butter and leave it to rest for 5 minutes before serving. While the fish is resting, stir the chopped parsley into the butter in the pan and heat through.

    Serve hot, drizzled with the parsley butter and garnished with chopped chives.

    Three pieces of cooked monkfish on a bed of smashed minted peas with a helping of baby potatoes.

    Storage

    If you've bought the monkfish in advance you can freeze it until you are ready to use it. Fresh monkfish can be frozen in an air-tight container for up to three months.

    I would not recommend freezing and reheating the cooked monkfish.

    Leftovers can be stored in a covered container in the refrigerator for up to 2 to 3 days.

    Top tip

    In order not to overcook the monkfish I would recommend cutting the fillets in half to separate the thicker top part from the thinner tail end. Add the thicker pieces to the pan a minute before the thinner pieces, and remove the thinner pieces as soon as they are cooked.

    FAQ

    How do I know when the monkfish is cooked?

    The monkfish will be cooked when it flakes easily with a fork and is no longer opaque on the inside.

    Why did my monkfish turn out chewy?

    Monkfish can become chewy or rubbery due to overcooking. It reaches optimal doneness when it reaches an internal temperature of 63 degrees C or 145 degrees F. The internal temperature will rise as the fish rests, so it's best to remove it from the heat at a slightly lower temperature.

    Where are monkfish found?

    Monkfish are most commonly found in both the Atlantic and Indian oceans. In the UK they are caught off the South West coast around the Cornwall area, and also in the North Sea off the coast of Scotland.

    Is monkfish sustainable?

    Studies have shown that while the stock of monkfish along the Cornish coast is on the increase, monkfish from the North Sea have received a red warning (indicating the stocks are depleting) and should be avoided.
    In the US, wild-caught monkfish are sustainably managed and responsibly harvested under US regulations.

    Save for later

    If you would like to try this pan-fried monkfish recipe, why not save it to one of your Pinterest boards so you can find it easily? Just click on the image below.

    Alternatively, you can save the recipe by clicking on the floating heart icon on the right-hand side of the screen.

    Related

    Looking for other fish recipes? Try these:

    • A piece of salmon covered in dill and parsley on a plate with potatoes and vegetables.
      Herb butter salmon and asparagus parcels with lemon
    • Overhead shot of a dish of cod mornay on a plate with vegetables.
      Cod Mornay with prawns
    • A golden pan-fried fish fillet on a plate with chips and peas.
      Pan-fried fish fillets - with a light batter
    • Closeup of two monkfish fillets wrapped in serrano ham on a bed of risotto with peas.
      Monkfish wrapped in Serrano ham with lobster risotto

    You can find these and other similar recipes on my fish and seafood recipes page.

    Pairing

    Here are some ideas for side dishes to serve with pan-fried monkfish:

    • A blue serving dish filled with butter roast potatoes.
      Butter roast potatoes
    • A dish of cauliflower and broccoli cheese sprinkled with chopped chives.
      Baked cauliflower and broccoli cheese
    • Close up of glazed carrots garnished with chopped parsley on a white plate.
      Glazed carrots (Vichy carrots)
    • A spoonful of leek and brussels sprouts bake being lifted from a casserole dish with a large spoon.
      Creamy leek and brussels sprouts bake

    📋The recipe

    A blue plate with a helping of smashed minted peas topped with two pieces of monkfish, garnished with chives. There is also a small pile of baby potatoes on the plate.

    Pan-fried monkfish with parsley butter

    If you are looking for a simple yet delicious way to prepare monkfish, look no further than this pan-fried monkfish with parsley butter. With only a few simple ingredients that are probably in your pantry already, you can have this delicious fish supper on the table in under 15 minutes.
    Recipe by: Veronica
    Main Course
    American, British
    Calories 340
    Prep 5 minutes minutes
    Resting time 5 minutes minutes
    Cook 8 minutes minutes
    Total Time 18 minutes minutes
    Servings: 2 people
    Print Pin Comment Bookmark Saved!
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    5 from 1 vote

    (Click the stars to rate this recipe)

    Equipment

    • Baking sheet
    • Sharp Knife
    • Chopping Board

    Ingredients

    • 12 ounces / 340 grams fillets of monkfish if the fish is still on the bone add an extra 100 grams (3½ ounces)
    • 1 to 2 tablespoons sunflower oil
    • 1 ounce 30 grams unsalted butter
    • 1 small bunch parsley
    • 2 tablespoons chopped chives for garnish
    • Salt and black pepper to taste

    Instructions

    • To remove the central bone from the monkfish, use a sharp knife and cut alongside the bone, keeping the knife as close to the bone as possible. This will remove the first fillet. Repeat on the other side of the bone to remove the second fillet.
      12 ounces / 340 grams fillets of monkfish
    • Cut each fillet into half to separate the thicker pieces from the thinner tail-end pieces.
    • Sprinkle the fish with salt and black pepper to taste.
      Salt and black pepper to taste
    • Heat the sunflower oil in a pan then add the thicker pieces of fish. The oil should sizzle slightly when the fish is added. Fry for one minute and then add the thinner pieces. Fry for 2 to 3 minutes longer until the underside is starting to brown.
      1 to 2 tablespoons sunflower oil
    • Use a pair of tongs to help you turn the monkfish then add the butter and allow it to melt.
      1 ounce 30 grams unsalted butter
    • Continue to cook for a further 2 to 3 minutes until the fish is cooked. While the fish is cooking, tilt the pan slightly and use a spoon to baste the fish with the butter. Remove the thinner pieces of fish as soon as they have cooked through and continue to baste the thicker pieces until they are completely cooked.
    • Remove all the fish from the butter and leave it to rest for 5 minutes before serving. While the fish is resting, stir the chopped parsley into the butter in the pan and heat through.
      1 small bunch parsley
    • Serve the monkfish hot drizzled with parsley butter and garnished with chives. This dish can be served with your choice of potatoes and fresh vegetables.

    Notes

    Fresh monkfish can be frozen in an airtight container for up to 3 months.  Defrost before cooking.
    I would not recommend freezing cooked monkfish, but leftovers can be stored in a covered container in the refrigerator for 2 to 3 days.
    Tip - In order not to overcook the monkfish I would recommend cutting the fillets in half to separate the thicker top part from the thinner tail end. Add the thicker pieces to the pan a minute before the thinner pieces, and remove the thinner pieces as soon as they are cooked.
     

    Nutrition

    Calories - 340kcal | Carbohydrates - 0.4g | Protein - 37.8g | Fat - 19.7g | Saturated Fat - 85g | Cholesterol - 32mg | Sodium - 89mg | Potassium - 39mg | Fiber - 0.2g | Sugar - 0.1g | Vitamin D - 8µg | Calcium - 13mg

    I am not a nutritionist. The nutrition information has been calculated using an on-line calculator, and is intended for information and guidance purposes only. If the nutrition information is important to you, you should consider calculating it yourself, using your preferred tool.

    Unless otherwise stated, a cup is the standard US cup containing 240 ml. In all my recipes this cup is assumed to hold 140g of flour. For help converting other ingredients between cups, grams, ounces and other measures, see my recipe conversion calculator.
    All my recipes are developed and tested at sea-level. For tips on adjusting recipes for high altitudes see my post on baking at high altitudes.
    Tried this recipe?If you made this recipe I'd love it if you could leave me a comment and let me know how it went!
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    About VJ

    Before I started my food blog I was an IT Consultant. Now that I've swapped an office for a kitchen I have a lot more time to spend on things that interest me such as trying out new recipes. Most of my cooking is based around quick and easy meals, mostly made from scratch, using everyday pantry ingredients.

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