monkfish

Monkfish

Monkfish, also known as anglerfish, is a deep-sea fish prized for its firm, dense, and slightly sweet meat. Often compared to lobster or scallop in texture, monkfish has a mild flavor that readily absorbs seasonings. It's easily identifiable by its large head and tail, usually sold filleted, revealing its off-white to tan flesh. Monkfish is a lean and versatile seafood option, making it a popular choice for grilling, roasting, and pan-frying. Looking for a healthy and delicious alternative to traditional white fish? Monkfish is a great option!

Common Uses

  • Grilling monkfish skewers: Marinate monkfish chunks in your favorite herbs, spices, and oil, then grill on skewers for a quick and flavorful meal. The firm texture holds up well to high heat.
  • Pan-frying monkfish medallions: Sear monkfish medallions in a hot pan with butter and garlic for a simple yet elegant dish. The quick cooking time ensures a tender and juicy result.
  • Roasting whole monkfish tail: Roast a whole monkfish tail with vegetables and herbs for an impressive and flavorful centerpiece. The bone-in tail provides extra flavor and moisture.
  • Using monkfish in stews and chowders: Add monkfish chunks to your favorite seafood stews or chowders for a hearty and satisfying meal. Its firm texture prevents it from falling apart during cooking.
  • Monkfish for fish tacos: Use grilled or pan-fried monkfish as a delicious and sustainable filling for fish tacos. Top with your favorite salsa, slaw, and creamy sauce.
  • Making monkfish scampi: Sauté monkfish in a garlic butter sauce with white wine and serve over pasta for a delightful seafood scampi.

Nutrition (per serving)

Calories

73.0kcal (3.65%)

Protein

15.6g (31.2%)

Carbs

0.0g

Sugars

0.0g

Healthy Fat

0.4g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in protein for muscle building and repair.
  • Low in fat, supporting heart health and weight management.
  • Excellent source of selenium, an antioxidant that boosts immunity.
  • Contains phosphorus, essential for bone health and energy production.
  • Good source of B vitamins, supporting nerve function and energy metabolism.
  • Provides magnesium, important for muscle and nerve function and blood sugar control.

Storage Tips

Fresh monkfish should be used as soon as possible. Store fresh monkfish in the refrigerator, wrapped tightly in plastic wrap, and placed on a bed of ice if possible. It's best consumed within 1-2 days of purchase. For longer storage, monkfish can be frozen. Wrap it tightly in freezer wrap or place it in a freezer bag, pressing out as much air as possible to prevent freezer burn. Frozen monkfish can last for several months. Thaw in the refrigerator overnight before cooking.

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