This article was co-authored by wikiHow staff writer, Eric McClure. Eric McClure is an editing fellow at wikiHow where he has been editing, researching, and creating content since 2019. A former educator and poet, his work has appeared in Carcinogenic Poetry, Shot Glass Journal, Prairie Margins, and The Rusty Nail. His digital chapbook, The Internet, was also published in TL;DR Magazine. He was the winner of the Paul Carroll award for outstanding achievement in creative writing in 2014, and he was a featured reader at the Poetry Foundation’s Open Door Reading Series in 2015. Eric holds a BA in English from the University of Illinois at Chicago, and an MEd in secondary education from DePaul University.
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Monkfish are odd-looking fish at first. However, when they are cooked properly, they produce a sweet, mild meat suitable for even the most discerning critic. The fish is among the leanest and has around 76 calories per 3-oz. serving, which makes it an ideal choice for a healthy meal. Learning how to cook monkfish in a variety of ways is easy, and once mastered, it may become a regular in your mealtime lineup.
Steps
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1Purchase monkfish tails at your local seafood supplier or grocery store. Look for thinner strips, since they are easier to cook, and check for freshness. The meat should be off-white or pale gray and have a blue membrane. Avoid tails that have a strong odor, discolored edges, or brownish blood at the cut ends, as these are indicators that the meat is not fresh.
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2Wash the fresh tails in cold water thoroughly before preparing.Advertisement
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3Use a kitchen knife to remove the blue membrane. Be sure you cut it completely off, as it is inedible.
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4Sprinkle salt over the surface of the meat approximately 1 hour before cooking. Monkfish have a high-moisture content, and the meat will shrink or shrivel unless you draw out the water with salt first. Pat the tail meat dry to remove excess water and remaining salt before cooking.
- Preheat the oven to 425 degrees Fahrenheit (218 degrees Celsius).
- Brush olive oil onto the surface of the meat, and season it with salt and pepper.
- Spray a baking dish with non-stick oil, and put the tails inside.
- Place the dish in the oven, and bake the fish for approximately 15 minutes, or until the meat turns white. The fish is done when the meat is still firm to the touch.
Community Q&A
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QuestionCan I batter and deep fry it?
Community AnswerYes, you can. Dust the monkfish strips with a little flour and shake off the excess before dipping them into the batter. Carefully place the monkfish into some hot oil and deep fry for 3-4 minutes or until crisp and golden. -
QuestionDo I remove the bone before cooking?
MicheleTop AnswererIt's your choice whether you want to leave the bone in or completely filet the fish. -
QuestionCan monk fish also be called a faux lobster?Community AnswerAlthough it has been called poor man's lobster, it is a poor substitute for the real thing.
Things You'll Need
- Non-stick cooking spray
- Water
- Kitchen knife
- Baking dish (optional)
- Olive oil
- Salt
- Pepper
- Oven (for baking or pan roasting)
- Oven-proof pan (optional)
- Meat spatula
- Grill (if grilling)
- Meat thermometer (optional)
- Serving sauces (optional)
About This Article
To cook monkfish, start by washing it with cold water and using a knife to remove the blue membrane. Then, 1 hour before you plan on cooking the monkfish, sprinkle salt over it to draw out the moisture so it doesn't shrivel up while cooking. Next, put the monkfish in a greased baking dish and brush some olive oil on it. Finally, bake the fish in the oven for 15 minutes at 425 degrees Fahrenheit, or until it's white and firm to the touch. To learn how to pan roast and grill monkfish, scroll down!
