With sweet and meaty lobster-like flesh, Monkfish is affectionately known as “poor man’s lobster”. But there’s certainly nothing “poor” about this dish! If you’re new to cooking Monkfish, this is a good recipe to try because it’s easy and showcases just how good monkfish is. There’s a reason monkfish is a firm favourite with fine dining restaurants!
Monkfish recipe
Monkfish, also known as Stargazer in Australia, is affectionately known as “poor man’s lobster” because the flesh resembles lobster meat – only much more economical. The cooked meat of a monkfish has a similarly meaty and succulent texture, with a sweet and clean flavour that’s not fishy at all. Monkfish fillets are also thick and hefty like lobster tails.
With this in mind, this recipe for monkfish is based on a way I like to prepare lobster tails: pan-seared with a Herb Brown Butter Sauce. It’s a simple but classic sauce that works with any seafoods. Brown butter has a more intensely nutty flavour than just plain melted butter that makes this just that little bit more interesting.
It’s quick and easy enough for a nice midweek meal, taking 15 minutes (tops) from start to finish. I’m also sharing an attractive way of presenting the fish that I think makes this Monkfish recipe worthy of a place on the menus of upmarket restaurants!
Monkfish recipe ingredients
Here’s what you need to make this monkfish recipe. While I’ve made this using monkfish, it can be made with any fish suitable for pan-searing. Also, see here for the Salmon version of this recipe.
Monkfish (also known as “Stargazer” in Australia)
Monkfish is a deep sea fish widely available at fishmongers in Sydney (usually imported from New Zealand), sometimes labelled “Stargazer”. The fish has tough skin and a giant head with a face only a mother could love. This explains why it’s always sold as skin-off fillets here! As they say though, it’s what’s on the inside that counts: The flesh is truly delicious and monkfish is a highly prized table fish around the world.
You may have in the past overlooked monkfish because it’s not a fish familiar to you. Well, no more! 🙂 Aside from the appealing lobster-like qualities of the flesh, it’s a clean-tasting fish that’s good for people who are sensitive to or dislike “fishy”-tasting fish.
It’s also a fish that’s excellent to “do fancy” with, because it’s easy to present attractively. The fillets are thick, cylindrical and long in shape, almost like pork tenderloins, making them simple to slice into neat chunks and arrange artfully on a plate. (My attempt at plating up nicely is shown at the bottom of the post!)
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.
It’s best to cut them into large(-ish) pieces for pan-searing as it will help them cook through more evenly, as well as making them easier to handle in the pan. The photo below shows where I cut them.
How to cut monkfish fillets for pan-searing
Other ingredients required
Olive oil – This is used to pan-fry the fish. Oil is used for the cooking of the fish, while butter is only used for finishing because it burns easily (unless you use copious amounts or very low heat, neither of which suit this recipe);
Butter – The sauce for this fish recipe is a brown butter sauce. It’s made simply by leaving melted butter in the pan long enough to cook so the taste becomes nutty. Despite the name it turns more a golden colour. Suitable, given that brown butter is also referred to as liquid gold – it’s that good!
In this particular recipe, we’re spooning the hot butter over the fish as it cooks to add flavour and help finish the fish.
Garlic and thyme – These herbs flavour the butter that’s spooned over the fish. We keep them whole and fish them out at the end so we get the flavour in the butter without any burnt bits left in the sauce;
Fresh herbs – Not essential but fresh herbs are lovely for visuals and a fresh element. I’ve used an elegant combination of parsley, chervil and chives. Partly because I’m lucky enough to have these thriving in my herb garden at the moment and they make a lovely combination!
You could use just one of these herbs or even skip herbs altogether. Brown butter without herbs is the basic burnt butter sauce called beurre noisette in French. Here’s my recipe (an excellent staple sauce for fish, but also over ravioli, chicken, omelettes, and other dishes!)
How to cook Monkfish
Basting with garlic-thyme infused butter as the monkfish cooks is the little restaurant trick that transforms this otherwise very simple dish into something a little more special! Just think of all the good things that happen as the butter seeps into the cracks and crevices of the monkfish …
This is a simple technique you see pro chefs do in restaurant kitchens to both flavour and help finish cooking fish. It’s easy even for novice cooks and you’ll feel like a total pro doing it!
Cut and season: Cut the monkfish fillets into roughly equal size pieces so they cook in the same time. The number of pieces will depend on the size of the fillets you get and how they are cut. See photo above for how I cut the fillets I had.
Sprinkle the monkfish fillets with salt and pepper on both sides. You won’t need to oil the flesh prior, it will stick to the flesh;
Pan sear: Heat oil in a large non-stick pan over medium-high heat (or medium heat if your stove is strong). Place the thickest pieces of fish into the pan first. Leave for 1 minute then add the thinner (tail end) pieces. Cook for a further 2 minutes, then flip all pieces;
Melt butter: As soon as you turn the fish, add the butter. When it starts melting, add garlic and thyme;
Baste, baste, baste! When the butter has fully melted and starts foaming, tilt the pan and start spooning the butter over the fish. The butter imparts flavour to the surface of the fish and gives it an extra-rich taste. Bathing with the hot butter also speeds up and promotes even cooking of the fish.
Baste the monkfish for 2 minutes or or until the internal temperature is 55°C/131°F. This gives a medium doneness where there is no rare or raw flesh and the fish is at optimum juiciness. The butter will begin to smell nutty – brown butter!
If you don’t have a meat thermometer, test if the flesh flakes easily at the thickest point to see if it’s done;
Rest: Transfer fish on to a rack and rest for 3 minutes.
Herbs: Stir herbs into the butter left in the pan. Spoon the butter over plated monkfish to serve. See below for plating up suggestion.
This recipe makes a little over one tablespoon of Herb Brown Butter per serving. It doesn’t sound like much, but it’s all you need. Brown butter is super-rich! It’s not only 100% butter but also has a richer flavour than plain melted butter.
Plating up monkfish – fine dining style! 
Pea puree acts like a second sauce – so good!
Monkfish plating up suggestion – fine dining style!
One of the unique things about monkfish is that the fillets are so thick and meaty they can be sliced like a steak. You see restaurants taking full advantage of this to present monkfish in all sorts of creative, beautiful ways.
Above is my effort to plate up Monkfish, fine-dining style! Dark coloured plate, vibrant green pea puree and white Monkfish looks beautiful (I think, anyway!) Here’s how to replicate this:
After resting, slice monkfish into 2.5cm / 1″ pieces. Hold the fish carefully with your fingers and use a sharp knife so you can cut neat slices;
Smear a big dollop of pea puree on a plate and arrange monkfish pieces on puree (as pictured, or come up with your own way!); and
Drizzle with Herb Brown Butter from the pan. Optional garnish: any combination of dill, parsley, chervil.
Other side suggestions for Monkfish
Choose a side salad using your favourite vegetables (leafy green salads go especially well, I think);
Mini Potato Dauphinoise stacks, a Crispy Potato Rosti or virtually any potato side; or
For something different, try this (simple and baked!) Lemon Herb Risotto or any rice side or rice salad (non-Asian, I’d suggest).
So many possibilities! – Nagi x
Watch how to make it
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“Poor Man’s Lobster” – Monkfish with Herb Browned Butter
Ingredients
- 300g / 10oz monkfish fillets , skinless and boneless (Note 1)
- 1 1/2 tbsp extra virgin olive oil
- 1/4 tsp salt
- 1/8 tsp black pepper , finely ground
- 2 tbsp/ 30g unsalted butter , cut into 1cm (1/2") cubes
- 2 garlic cloves , smashed (Note 2)
- 2 sprigs thyme
Fresh herbs (Note 3):
- 1/2 tsp parsley , finely chopped
- 1/2 tsp chives , finely chopped
- 1/2 tsp chervil , finely chopped
Instructions
- Cut fillets: Cut each monkfish into 3 or 4 even size pieces. (Note 1)
- Season: Sprinkle both sides of fish with salt and pepper.
- Rack for resting: Place a rack over a tray (optional, for resting fish, Note 5)
Cooking monkfish (Note 2):
- Heat oil: Heat oil in non-stick pan over medium heat (medium-high for weak stoves).
- Sear first side, then turn: Place thickest pieces of fish in the pan first. Leave for 1 minute then add the thinner pieces. (Note 4). Cook for a further 2 minutes, then flip fish.
- Add butter and baste: Add butter to pan. After it starts melting, add garlic and thyme. When the butter starts foaming, tilt the pan and start spooning the butter over the fish. Do this for 2 minutes or until the internal temperature is 55°C/131°F (Note 6), or the flesh flakes easily. Butter will begin to smell nutty – it's now brown butter!
- Rest: Transfer fish onto the rack and rest for 3 minutes.
- Add herbs: Add herbs to butter remaining in pan. Serve this Herb Brown Butter with monkfish.
Optional plating up, fine dining style!
- Slice monkfish into 2.5cm / 1" pieces. Place on pea puree, then drizzle with Herb Brown Butter. Optional garnish with any combination of dill, parsley, chervil.
Recipe Notes:
Nutrition Information:
Life of Dozer
Demolition done, walls are out! The house renovation is well and truly underway – and Dozer is thoroughly confused. This used to be home…..? What happened to his favourite room, the pantry?? (It used to be pretty much where he is standing!)
For those playing catch up, I’m renovating my house to build my dream kitchen. It turns out, this whole renovation thing is a little more involved than I expected it to be. 🙀 I thought I could live downstairs in the spare room, using the work kitchen. It turns out, it’s not really viable. Something about needing running water and electricity, and not living with jackhammering from 8am every morning. So I’ve moved out temporarily, renting a nearby house! Photos soon!
Having been through two renovations I can sympathize with Dozer:
The walls are gone and the floor is bare
All Dozer can do is stand there and stare
His head is so dizzy
And he’s such a tizzy
He thinks this must be a bad nightmare
Oh Don! It’s been far too long since we’ve had one of your poems!!! I love it! N x
Anyone in Perth? good luck finding monkfish. The biggest fish market here (Seafresh Innaloo and Claremont) rarely stock it – the lady said its because it comes from New Zealand. Woolies don’t have it either.
Try the salmon version Wendy! N x
Originally from Perth and the abundance of superior seafood available. I miss it so much, Perth and the fish. The fish mostly. So different on this side, colder water perhaps, I eat fish less here although Ling is my weekday go to when in fish mode. Appreciate the variety at your disposal Wendy. It’s great to see how far and wide Nagi fans are from. And Dozer’s of course!
hi Nagi< can we use fish with skin on?
Hi Ruby, I feel like skin on fish needs to stay crispy (and skin on in this recipe won’t stay crispy) so I’d remove it. N x
Love this recipe, so simple and succulent. Have cooked the salmon like this many times. Wonderful week day recipe!
Congratulations on the renovations. I am going through the same thing, but on a smaller scale. You are going to love the results! Your kitchen, just the way you want it! How exciting! I can hardly wait to see it. Please share a lot of pics with us, your fan club.
Thanks so much Raelene!! N x
Monkfish is $17.99 a pound here in Oregon. Lobster is cheaper!
Lucky you! Our local lobsters cost around $95 per kg in Australia.
I wish our lobsters were cheap here!! 😂 N x
Dear Nagi,
I just love your recipes. I am wondering if you know of. Any good
Japanese pastry cookbooks. In
Sacramento CA is a pastry shop making Japanese pastries. It is
Just amazing.
Thanks, cynthia
Sounds divine Cynthia – what kind of things are they making there? N x
Delicious thanks
You’re so welcome Marcos!! N x
Thanks, Nagi, nice dish.
Two points though –
1. A photo of the fish before being filleted would be useful to many people – this has got to be one of the ugliest fish in the oceans.
2. Monkfish here in France is around 16€ a kilo without the head!! (about A$25). That’s a special meal not a midweek meal.
Cordialement.
Nagi!
Monkfish is the best! Sad that it isn’t delivered to our area very often. It was available in Florida regularly. Fabulous fish — thanks for including it in your recipes!
And as always, hugs to Dozer!
Thanks so much Nadine!! You can always try the salmon version of this recipe – it’s just as good 🙂 N x
Thank you for your recipe regarding Monk fish. Which fish would you use for sea food casserole? Much appreciated.
Hi John, what kind of casserole are you looking at making? Any hardy white fish would work well as a general rule. N x
There’s a “poor man’s lobster” in the Florida Keys….Hogfish. I couldn’t believe the texture and taste the first time I had it. Cold???….it’s 110 F in Tucson, Arizona today. One of the best things about being old is that you don’t even think about renovations any longer….good luck.
I don’t think we get that here Fred, I’d love to try it though!! N x
Nagi,
Good luck with your house renovation. When it is done you and Dozer will get used to it and hopefully you will love it!
Thanks so much Iona 🙂 N x
Hi Nagi,
Many of your fans like myself, have a hearty appetite for your recipes but many of us also have an appetite for sustainable responsible food sources.
Monkfish is considered by many, including many in the restaurant industry, as one to avoid.
https://goodfishbadfish.com.au/?fish=stargazer
Having worked on a prawn trawler myself I can assure you the by catch is horrendous. Massive turtles, stingrays and sharks that need to be winched overboard either dead or dying. And a variety of other creatures dead or near dead by the time they reach the surface, ploughed up from the sea bed and damaging coral and reef.
Hypocrite that I am, I still occasionally buy prawns but knowing what I know I find that old habits are changing and I am more thoughtful about shipping in my own nest I hope future generations get to enjoy.
Hi Andrew – thanks for this constructive, thoughtful feedback. I am the first to admit that I am not well informed enough on the topic of seafood sustainability and it’s an area that myself and my team have recently started to learn more about as part of an (exciting!) seafood project we are currently working on. Please know that it’s an area that I know needs improvement – my own education, and how I use my website to share knowledge with readers. It’s on my radar! Thank you again for sharing this. N x
We love Monkfish but I have to admit I’ve only used it in chowder (super YUM).This recipe sounds great so will try it soon..
Poor Dozer. I expect he thinks that his human has gone Mad! Never mind I’m sure he’ll love his new/altered home!
It would be beautiful in chowder Eve, YUM!!! N x
hELLO FROM pENSACOLA fLORIDA. nAGI i’M A
Hello from Pensacola Florida. I’m an Aussie from Manly NSW. Just wanted to say all your recipes I’ve served my hubby are 5 thumbs up. Just love your prawn and pork ones so simple and quick and delicious. Will have to search monkfish here in US. Hubby is a grits person but is now converted to your cauliflower mash which is far superior. Also love dogs we have 2 Australian Silky Terriers.
I love hearing this Judith, thanks so much for sharing!!! 🥰 N x
Nagi I am going to sub scallops for Monkfish in this dish. It has taken almost 20 years for lamb to be in stores here in the area of Florida I live. Love hearing about Dozer my girls are Bonnie & Dixie.
I absolutely love your website, recipes etc but I have to comment on this as Stargazer (as Monkfish is known in the Southern Hemisphere) is listed as a bad choice for sustainability in Australia https://goodfishbadfish.com.au/?fish=stargazer
There are better choices environmentally so we shouldn’t be promoting this particular fish
Hi Sandi, thank you for this constructive feedback. Seafood sustainability is an area that I know that I am not strong on, and improving my knowledge is on my radar. Particularly as part of an (exciting!) seafood project I’m currently working on for my website. Please know that I feel a responsibility to use my website to share knowledge so people can make educated and balanced decisions, but I don’t feel it’s right to talk on topics that I am not confident I have enough / reliable information about. That said, I will look into Stargazer in Australia more (I must confess I was focussed on Monkfish, as it’s called here in Sydney, and I believe – but not 100% sure – monkfish is not as bad re: sustainability in other parts of the world. I could be wrong. As I said, reliable information is hard to find!) – N x
Thank you for posting this recipe, Nagi. We only recently discovered monkfish. It’s delicious and lovely to cook with. As a whole fish, it’s ugly as sin! But when it tastes so good, who cares? Looks don’t matter. It deserves to be better known and enjoyed more. Really looking forward to adding this to the repertoire.
It definitely isn’t one of the prettiest fish is it Liz 😂 N x
Hi, loved the idea of this recipe, but I live away from Sydney. When I google monkfish I get info on ling. Is that the same fish please?
Hi, no ling is quite differen and judged by many (unfairly) to be a fish of inferior quality.
I agree. Ling is very similar to lobster too.
I agree Roger, most unfair, I use Ling often in a variety of ways because of availability here in Melbourne. I love it because it isn’t a fishy fish. Should whisper really or the price will go up!
Google: monkfish. It’s ugly as sin.
Hi Christine, no it’s not and has a different texture. If you can’t find it though, try this on Salmon (as it’s such easier to find) N x
Beautiful recipe Nagi. Monkfish is also known as Stargazer in Tasmania. We are spoilt for choice with fish here, but this is my all time favourite.
Thanks so much Della!! N x
How very exciting times two !! How can you keep your mind on posting when faced with a wondrous big blank canvas and all those plans on paper 🙂 ? Hope it happens fast and the translation from the sketches is even better than expected ! But your recipe, simple and foolproof – that it is also exciting ! Love, love monkfish and even the use of that little bit of butter in no way ‘scares’ me away . . . a perfect dish as long as you have the best ingredients – love all your herbs, esp chervil . . . yes, utter elegance !!! Must try get the fish for the weekend . . . am thinking of baby bok choi on the side with perchance a whole oyster mushroom or two looking on . . . best . . .
YUM! Sounds perfect Eha ❤️ N x