Monkfish Recipe - Catalan Monkfish with Roasted Garlic Sauce (2024)

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4.59 from 17 votes

By Hank Shaw

April 08, 2021 | Updated May 27, 2021

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If you are looking for a good monkfish recipe, look to Spain. The Spanish eat quite a lot of monkfish, where it is called rape, pronounced “rah-pay.”

This dish is from Catalonia, where Spain meets France on the Mediterranean side. It’s a wonderful sauce! Roasted garlic, tomatoes, a little saffron — you’ll want to make it no matter what fish you happen to have handy.

Monkfish Recipe - Catalan Monkfish with Roasted Garlic Sauce (2)

So yeah, don’t get all hung up on this being a monkfish recipe, because although it is, you can use whatever firm fish you have on hand. Other great options would be tuna, cobia, lingcod, codfish, cusk, snapper, walleye, smallmouth bass — hell, even chunks of carp would be good here.

I learned about this recipe a while back, when I read Daniel Olivella’s great book Catalan Food, which I definitely recommend. There is also a recipe similar to this in one of the late, great Penelope Casas’ books. Look her up, too if you like Spanish food.

You may notice that I do a lot of Spanish fish and seafood dishes on this site. It’s because they are some of the world’s best. Usually simple, but with sufficient twists and turns in either ingredients or technique to make them interesting.

There’s codfish pil pil, which uses the fish’s own juices to emulsify an olive oil and garlic sauce. Hake with green sauce, a super bright green sauce that is, frankly, good on anything. Tons of recipes for salt cod, of which salt cod fritters are my favorite — and if you don’t like salt cod, just make the saffron aioli that goes with it. Serve that on any fried fish and it will please a crowd.

This monkfish recipe follows a little more in the vein of the saffron aioli in that it’s a blended sauce using saffron that bathes the fish (or let’s be honest, pretty much anything) in goodness. You definitely notice the saffron in there, but the dominant flavors are warm, roasted garlic accented by the sweet tang of the tomatoes.

You can make the sauce up to a day ahead and keep it in the fridge if you want.

The monkfish is simply seared in olive oil. If you’re not familiar with monkfish, it is a very firm fish that doesn’t flake like most other fishes; some call it poor man’s lobster. I don’t agree, but monkfish is still very good. I got mine from E-Fish, a company that will ship you fish and seafood directly from the fisherman. This monkfish comes from New England.

Monkfish Recipe - Catalan Monkfish with Roasted Garlic Sauce (3)

They are the stuff of nightmares to look at, but primarily you will get only the tails; sometimes you can find cheeks, and if you can get them, they are perfect in my recipe for halibut cheeks.

I like to serve this recipe with Spanish wrinkled potatoes, but rice or crusty bread are other good choices. You’ll want a light red wine, a dry rose or a big white wine here.

4.59 from 17 votes

Catalan Monkfish

Keep in mind that this sauce is fantastic with pretty much any fish, and it's also good with chicken, turkey breast, quail or pheasant.

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Course: lunch, Main Course

Cuisine: Spanish

Servings: 4 servings

Prep Time: 1 hour hour

Cook Time: 20 minutes minutes

Ingredients

  • 1 large head of garlic
  • 4 tablespoons olive oil, divided
  • Salt
  • 3 tablespoon pine nuts
  • A large pinch of saffron
  • 1 cup tomato puree, fire-roasted if possible
  • 3 tablespoons white wine or dry sherry
  • 1 cup fish or chicken stock
  • 2 tablespoons parsley, for garnish
  • 1 to 2 pounds monkfish tails, cut into portions

Instructions

  • Preheat the oven to 350°F. Slice the top quarter off the head of garlic and set it in a nest made of foil pour a little olive oil over the exposed garlic cloves, fold up the foil to cover and set the garlic in the oven to roast. Let this roast 45 minutes or so.

  • Meanwhile, toast the pine nuts in a dry frying pan over medium-high heat. They're done when they start to brown a little. Move the nuts to a bowl so they don't overcook.

  • Set the monkfish out and salt it well.

  • When the garlic is done, open up the foil to let it cool. Add the pine nuts, the saffron and a healthy pinch of salt to a mortar and pestle. Grind them well, then squeeze the garlic cloves out of their papery sheaths and mash all this together until it becomes a paste.

  • Heat the frying pan over medium-high heat. When the pan is hot, add the remaining olive oil. Pat the fish dry with paper towels, then set it in the hot pan. The moment the fish hits the pan, jiggle the pan a little. Let the fish sear hard for 4 minutes. Turn the fish over and sear another 3 minutes. (Keep in mind this is for thick chunks of monkfish. If your fish is thin, sear only until you get a nice crust on one side.) Put the finished fish on a plate and set it in the oven, which will still be warm.

  • When all the fish is done, add the tomato puree, wine or sherry and the stock to the pan. Use a wooden spoon to scrape up any browned bits. Boil this furiously until it reduces by half, then drop the heat to a simmer. Stir in the garlic/pine nut mixture with a fork until it is totally combined.

  • Move the fish (and the cooked potatoes, if you are serving them) to the pan and coat with the sauce. Serve garnished with parsley.

Nutrition

Calories: 306kcal | Carbohydrates: 8g | Protein: 20g | Fat: 21g | Saturated Fat: 3g | Cholesterol: 28mg | Sodium: 235mg | Potassium: 861mg | Fiber: 2g | Sugar: 4g | Vitamin A: 553IU | Vitamin C: 11mg | Calcium: 46mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Tried this recipe? Tag me today!Mention @huntgathercook or tag #hankshaw!

Categorized as:
Featured, Fish, Recipe, Spanish

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About Hank Shaw

Hey there. Welcome to Hunter Angler Gardener Cook, the internet’s largest source of recipes and know-how for wild foods. I am a chef, author, and yes, hunter, angler, gardener, forager and cook. Follow me on Instagram and on Facebook.

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Monkfish Recipe - Catalan Monkfish with Roasted Garlic Sauce (2024)

FAQs

How is monkfish best cooked? ›

Because monkfish is a firm fish, it holds up well to a quick sear on the stove over medium-high heat to develop golden-brown color on the outside. Then you can transfer it to a hot oven and finish cooking it all the way through. For a full recipe, see Bobby Flay's Oven Roasted Monkfish with Clams and Merguez Sausage.

How much monkfish do I need for 2 people? ›

The larger of the monkfish fillets pictured above and below is actually not that big, around 200g (7oz) per whole fillet. The smaller one is about 100g (3.5oz), giving 1 1/2 fillets total or about 300g (10oz). For 2 people that's 150 – 180g (5 – 6oz) of fish per person, which is a standard serving size.

Can you overcook monkfish? ›

Your monkfish may be chewy or rubbery due to overcooking. The coveted meaty texture of this fish is specifically a bit more fickle to deal with than other fish. Much like an overcooked steak, this fish can become texturally unfavorable as it cooks for longer than required.

What is the best season for monkfish? ›

Monkfish is generally available all year round. Monkfish can grow large, to over 12kg in size, with the head normally being over 50% of the total weight. The head provides Monkfish cheeks which is deemed as a delicacy across most of Europe.

Is monkfish good or bad for you? ›

Monkfish meat is a healthy option, especially if you are trying to manage your weight. That's because monkfish has low levels of sodium and calories. A serving of 6 ounces of cooked monkfish only has 110 calories. However, despite being low in calories, this meat contains high cholesterol levels.

Why is monkfish so expensive? ›

Monkfish can be expensive because it's a deep-sea fish that's difficult to catch. It's also a popular ingredient in gourmet restaurants, which can drive up the price.

Why is monkfish difficult to cook? ›

This is not only because its veiny appearance is unappetizing to the eyes, but because these membranes will shrink around your fish. It will curl up and turn rubbery, making it hard to cook. And as lean meat, monkfish would dry out if overcooked in heat.

How big is a portion of monkfish per person? ›

A 200g portion of boneless fillet will serve 1 person. We recommend 150g per person if you're adding to a dish (ie curry, stew) with lots of veg and other components.

Is Monk fish expensive? ›

Is monkfish expensive? Monkfish is known as poor man's lobster for a reason: It not only tastes similar to the pricey crustacean, but it is also cheaper.

Why is my monkfish rubbery? ›

Other than cooking, it's also important to know when Monkfish is done so that you can pull it off the grill or pan before you overcook it and potentially ruin the flavor. Monkfish gets very rubbery when overcooked, making it hard to chew and enjoy. When monkfish is done, it should be firm and a little springy.

How do you know if monkfish is bad? ›

If the fish emits a strong, pungent, or foul odor, it is likely spoiled and should be discarded. Texture: Fresh monkfish should have firm and moist flesh. If the flesh feels slimy, mushy, or excessively soft, it may be an indication of spoilage.

Should you wash monkfish before cooking? ›

When prepping monkfish for cooking, it is important to make sure it is thoroughly cleaned. The first step is to rinse the monkfish under cold running water and remove any visible scales. Next, you will want to remove the membrane that covers the meat. This can be done by slicing it off with a sharp knife.

What do you eat monkfish with? ›

Recipes featuring monkfish

For a delicious and healthy meal, try making monkfish with roasted vegetables. Start by seasoning the monkfish with salt and pepper and then grilling for five minutes on each side. While the fish is grilling, prepare the vegetables such as bell peppers, onions, and mushrooms.

What is special about monkfish? ›

Monkfish is an incredibly versatile seafood to cook. You can bake, broil, fry, grill, poach, or sauté this firm protein, and the fillets take on the flavor of marinades and sauces very well. The sturdy texture makes it good for grilling, since it won't fall apart like more delicate fish.

What temp should monkfish be when cooked? ›

How do you know when monkfish is done? Monkfish needs to reach an internal temperature of 145°F, but to account for carryover cooking, you'll want to pull it from the oven before then — it'll finish cooking as it rests, in the few minutes it takes to reduce the pan juices with the tomato sauce.

Is monkfish very fishy? ›

Monkfish are known to have a similar texture, look, and flavor to lobster. The fish has a meaty texture, a mild, sweet flavor, and is often used in fine dining and French cooking. Fresh monkfish generally lacks the “fishy” taste many associate with eating ocean fish.

What does monkfish taste like compared to cod? ›

Monkfish tastes like other types of groundfish like cod or pollock but it is a bit heartier in flavor and firmer in texture so you can even try substituting monkfish for chicken in some recipes! Monkfish contains magnesium, phosphorous, potassium, selenium, Vitamin A, and niacin.

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