Equipment
* optional
Ingredients
Main Ingredients
- 910 g monkfish, on the bone, head and skin removed
- 5 g salt, to taste
- 2 g black pepper, freshly ground, to taste
- 150 ml olive oil
- 75 g carrot, cut in ¼-inch cubes
- 100 g onion, coarsely chopped
- 5 garlic cloves, unpeeled
- 240 ml dry white wine
- 120 ml fish stock
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 578 kcal
- Protein
- 34 g
- Carbohydrates
- 6 g
- Fat
- 41 g
- Fiber
- 1 g
- Sugar
- 3 g
- Sodium
- 591 mg
- Saturated Fat
- 6 g
- Monounsaturated Fat
- 28 g
- Polyunsaturated Fat
- 5 g
- Cholesterol
- 57 mg
- Potassium
- 1100 mg
- Calcium
- 40 mg
- Iron
- 1.3 mg
- Magnesium
- 62 mg
- Phosphorus
- 498 mg
- Zinc
- 1.1 mg
- Vitamin A
- 185 mcg
- Vitamin C
- 5 mg
- Vitamin E
- 5.6 mg
- Vitamin K
- 26 mcg
- Vitamin B6
- 0.7 mg
- Vitamin B12
- 2.3 mcg
- Thiamin
- 0.11 mg
- Riboflavin
- 0.19 mg
- Niacin
- 5.4 mg
- Folate
- 26 mcg
- Water
- 309 g
- Alcohol
- 6 g
Sources: USDA FoodData Central
Method
Preheat the oven to 175°C (350°F).
Season the monkfish generously with salt and freshly ground black pepper.
Heat 30ml of olive oil in a large skillet over medium-high heat. Sear the monkfish on one side until golden brown, about 1 minute. Flip the fish and sear the other side for another minute. Remove monkfish from skillet.
Add the diced carrot, chopped onion, and unpeeled garlic cloves to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the dry white wine and fish stock. Bring to a simmer.
Transfer the seared monkfish, vegetables, and cooking liquid to the baking dish. Cover tightly with aluminum foil.
Bake in the preheated oven for 8-10 minutes, or until the monkfish is cooked through and flakes easily with a fork.
Carefully remove the monkfish from the baking dish to a serving platter and keep warm.
While the fish is resting, pour the cooking liquid and vegetables from the baking dish into the saucepan. Bring to a boil over high heat.
Reduce the liquid by half, about 3-5 minutes, until slightly thickened. Stir in the remaining olive oil.
Spoon the reduced sauce and vegetables over the monkfish on the serving platter. Discard the garlic cloves. Serve immediately with a side dish such as mashed potatoes or rice.
Chef's Notes
- Monkfish cooks quickly, so keep a close eye on it during roasting. Overcooking will result in a dry texture.
- For the best flavor, use high-quality fish stock and dry white wine.
- The unpeeled garlic cloves add flavor to the sauce without becoming overpowering. Discard them before serving.
Storage
Refrigerator: 3 days — Store in an airtight container.
Reheating: Reheat gently in a saucepan or oven until heated through, adding a splash of water or fish stock if needed to prevent drying out.
Troubleshooting
Monkfish is dry.
Cause:
Fix: Reduce the cooking time or baste the fish with the cooking liquid during roasting. For future attempts, use a meat thermometer and take the fish out at the first sign of flakiness.
Prevention: Avoid overcooking. Monkfish is done when it flakes easily with a fork.
Sauce is too thin.
Cause:
Fix: Continue to reduce the sauce over high heat, stirring frequently, until desired consistency is achieved.
Prevention: Reduce the cooking liquid until it coats the back of a spoon. Use low heat to prevent burning.
Cultural Context
This dish is inspired by classic French techniques, using a combination of searing, roasting, and reduction to create a flavorful seafood entree.
