Equipment
Ingredients
Main
- 570 g monkfish
- 6 g white peppercorns, crushed
- 5 g fine sea salt
- 30 ml extra virgin olive oil
- 30 g shallot, finely chopped
- 60 ml dry white wine
- 90 g unsalted butter, softened
- 5 g chervil, fresh
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 357 kcal
- Protein
- 22 g
- Carbohydrates
- 3 g
- Fat
- 28 g
- Fiber
- 1 g
- Sugar
- 1 g
- Sodium
- 516 mg
- Saturated Fat
- 13 g
- Monounsaturated Fat
- 11 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 48 mg
- Potassium
- 577 mg
- Calcium
- 26 mg
- Iron
- 0.8 mg
- Magnesium
- 5 mg
- Phosphorus
- 279 mg
- Zinc
- 0.1 mg
- Vitamin A
- 156 mcg
- Vitamin C
- 3 mg
- Vitamin E
- 1.6 mg
- Vitamin K
- 6 mcg
- Vitamin B6
- 0.0 mg
- Vitamin B12
- 0.0 mcg
- Thiamin
- 0.01 mg
- Riboflavin
- 0.02 mg
- Niacin
- 0.1 mg
- Folate
- 4 mcg
- Water
- 23 g
- Alcohol
- 2 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Using a mortar and pestle (or spice grinder), coarsely crush the white peppercorns. Season the monkfish fillets generously on both sides with the crushed white peppercorns and about 5g of fine sea salt (or to taste).
Heat the olive oil in a cast-iron skillet over medium-high heat until shimmering. Carefully add the seasoned monkfish fillets to the hot skillet.
Sear the fillets for approximately 2 minutes per side, until lightly browned and a crust forms. The fish should release easily from the pan when ready to flip.
Reduce the heat to medium-low. Cover the skillet tightly and cook for 3 minutes, or until the fish is cooked through and flakes easily with a fork.
Transfer the cooked monkfish fillets to a warm plate and set aside, keeping them warm.
Add the finely chopped shallots to the same skillet and sauté over medium heat for about 2 minutes, until softened and translucent, scraping up any browned bits from the bottom of the skillet.
Pour in the dry white wine and bring to a boil, scraping up any browned bits from the bottom of the skillet. Reduce the liquid by half, approximately 3 minutes.
Remove the skillet from the heat. Whisk in the softened butter, a little at a time, until the sauce is well blended and slightly thickened. Season with salt to taste.
Spoon the white wine butter sauce over each monkfish fillet. Garnish with fresh chervil or dill sprigs (if using) before serving.
Chef's Notes
- Monkfish has a firm texture similar to lobster. It's important not to overcook it.
- For the best flavor, use high-quality butter and fresh herbs.
- Be sure to deglaze the pan well to incorporate the flavorful fond into your sauce.
- If you want the sauce to be thicker, you can add a small amount of beurre manié (equal parts softened butter and flour) at the end, before the butter, whisking until smooth and thickened.
Storage
Refrigerator: 2 days — Store leftovers in an airtight container.
Reheating: Reheat gently in a pan over medium heat, or in a microwave.
Troubleshooting
Fish sticks to the pan
Cause:
Prevention:
Sauce breaks (separates)
Cause:
Prevention:
Fish is overcooked
Cause:
Prevention:
Cultural Context
This dish reflects classic French techniques of pan-searing and sauce-making, with focus on high quality ingredients to highlight the seafood's natural flavors.
