Pan Fried Monkfish
This Pan Fried Monkfish recipe features tender fillets sautéed in olive oil and butter with garlic and lemon. A simple, foolproof fish dinner ready in minutes.
Ingredients
- 2 Tablespoons Olive Oil
- 1½ pounds Monkfish Fillets
- ¼ teaspoon Salt
- ¼ teaspoon Black Pepper
- 2 Tablespoons Butter
- 4 cloves Garlic Smashed
- ¼ cup Dry White Wine
- 1 Lemon Sliced
- ¼ cup Parsley
Equipment
- Stovetop
- Large Skillet
Instructions
- Add olive oil to a large skillet over medium heat. Pat monkfish very dry and season fillets on both sides with salt and pepper.
- When pan is hot, add monkfish to the skillet along with garlic cloves and lemon slices. Flip fish after 3-4 minutes. Add butter and white wine to the skillet when you flip the fish.
- Spoon the melted butter and wine overtop the fish as it finishes cooking, another 3-4 minutes, depending on the thickness of the fillets. Monkfish is cooked through when it’s opaque throughout, flakes easily and becomes slightly firm. Safe internal temperature for fish is 145 degrees F (at the thickest part of the flesh), but you’ll want to take it off before then, as the fish will continue rising in temperature even after you remove it from the heat.
- Remove from heat and top with chopped parsley, salt and pepper to taste. When plating the monkfish, include the pan fried lemon rings and garlic cloves, as well as the pan juices. Serve with lemon wedges.
Nutrition
Nutrition Facts
Pan Fried Monkfish
Amount per Serving
Calories
268
Calories from Fat 135
% Daily Value*
Fat
15
g
23
%
Saturated Fat
5
g
31
%
Trans Fat
0.2
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Cholesterol
58
mg
19
%
Sodium
225
mg
10
%
Potassium
765
mg
22
%
Carbohydrates
4
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
25
g
50
%
Vitamin A
566
IU
11
%
Vitamin C
22
mg
27
%
Calcium
35
mg
4
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Black Pepper, Butter, Fresh Parsley, Garlic, Lemon, Monkfish Fillets, Olive Oil, Salt, White Wine