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Pan-Seared Monkfish with Garlic Butter

This elegant monkfish recipe features firm, sweet fish with a golden crust and aromatic garlic butter sauce. Often called poor man's lobster, monkfish delivers restaurant-quality results in under 25 minutes with minimal effort.
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 4 servings
Course: Main Course
Cuisine: French
Calories: 285
Ingredients Equipment Method Notes

Ingredients
  

For the Fish
  • 1.5 pounds monkfish fillets membrane removed and cut into 4 portions
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper freshly ground
  • 1/2 teaspoon smoked paprika
For the Garlic Butter Sauce
  • 4 tablespoons unsalted butter
  • 4 cloves garlic minced
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons fresh parsley chopped
  • 1 tablespoon capers optional
  • Pinch of red pepper flakes

Equipment

  • Large heavy-bottomed skillet or cast iron pan
  • Sharp chef's knife
  • Paper towels
  • Tongs or fish spatula
  • Cutting board
  • Small bowl for mixing
  • Meat thermometer (optional)

Method
 

  1. Pat the monkfish fillets completely dry with paper towels, removing every bit of surface moisture. Season all sides generously with salt, pepper, and smoked paprika, pressing the seasonings into the flesh so they adhere properly.
  2. Place your heavy skillet over medium-high heat and let it warm for 2 to 3 minutes until quite hot. Add the olive oil and swirl to coat the entire bottom surface evenly.
  3. Carefully lay each monkfish portion in the hot pan, placing them gently away from you to avoid oil splatter. Let them cook undisturbed for 4 to 5 minutes until a deep golden crust forms on the bottom.
  4. Use a fish spatula or tongs to gently flip each fillet to the opposite side. Cook for another 3 to 4 minutes until the second side achieves similar golden color and the internal temperature reaches 145°F.
  5. Transfer the cooked monkfish to a clean plate and tent loosely with foil. Let the fillets rest while you prepare the sauce.
  6. Reduce the heat to medium and add butter to the same pan, scraping up any browned bits stuck to the bottom. Add minced garlic and red pepper flakes, stirring constantly for 30 to 45 seconds until fragrant but not browned.
  7. Stir in the lemon juice and capers if using, letting the mixture bubble for 20 seconds. Remove from heat and add the chopped parsley, swirling to combine all elements.
  8. Return the rested monkfish to the pan briefly to coat with sauce, or arrange on plates and spoon the garlic butter over each portion. Serve immediately while everything is hot.

Notes

Always remove the thin gray membrane from monkfish before cooking, as it shrinks dramatically and causes the fish to curl and toughen. Let fish sit at room temperature for 15 minutes before cooking for even results. Don't overcrowd the pan - leave at least an inch between pieces. Monkfish can be substituted with halibut or cod, though texture will be more delicate.