Monkfish with lemon, also known as anglerfish, is a light, tasty, refined main dish with few calories. A dish that combines simplicity, elegance, and wellness.
The star is monkfish, a fish with white, firm, and boneless flesh, much appreciated for its delicateness and versatility in the kitchen.
The lemon, with its tangy flavor, makes it fresh and light.
Pan-fried monkfish is a quick preparation and allows for retaining all the fish’s nutritional values.
The result is a dish low in fat and rich in protein.
Thanks to its high protein content and low-calorie count, it is particularly suitable for those who engage in physical activity or follow a healthy diet, like me.
Ideal to serve even to the little ones as it contains no bones, perfect for a family dinner or a meal with friends.
Let’s see how to cook monkfish in a pan
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- Difficulty: Very Easy
- Cost: Medium
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients for Preparing Monkfish with Lemon
- 1.3 lbs monkfish
- 1 lemon
- 2 cloves garlic
- 2 leaves bay
- to taste extra virgin olive oil
- 1 pinch fine salt
- 1 sprig parsley
- 12 taggiasca olives
Tools
- 1 Pan
- 1 Kitchen Turner
Steps for Preparing Monkfish with Lemon
Choose the monkfish tail, which is the most tender and boneless part. Clean it or have the fishmonger clean it, removing the skin and any internal membranes, and cut it into thick slices.
Grease a nonstick pan d. 10.2 with a drizzle of extra virgin olive oil and sauté two crushed, peeled garlic cloves. Then remove them and add the monkfish slices. Sauté for a few minutes on both sides, then deglaze with the juice of one squeezed lemon and add bay leaves and lemon zest cut into strips or grated.
The lemon not only flavors but also keeps the flesh tender, thanks to its acidity. The citrus aroma immediately spreads, creating a perfect combination with the sweet and delicate taste of the fish.
Continue cooking for about 8-10 minutes, depending on the size of the slices, with a lid. Prolonged cooking can make it dry and tough. Add the taggiasca olives in the last two minutes.
At the end of cooking, sprinkle with some freshly chopped parsley and serve hot.
And enjoy from Barbara!
Storage and Tips for Monkfish with Lemon
Choose fresh or frozen monkfish tail. It should have a mild sea scent and firm flesh.
Monkfish cooks quickly. Prolonged cooking can make it dry and tough. 8-10 minutes in the pan are enough, depending on the thickness.
Once at room temperature, you can store it in the fridge in an airtight container for two days. Before serving, reheat in the pan for a few minutes.
I do not recommend freezing it already prepared as the lemon alters the fish fibers over time.
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FAQ (Questions and Answers)
What can I substitute for lemon?
You can substitute it with white wine
What side dish can I serve?
Monkfish with lemon pairs well with light and fresh side dishes, such as mixed salads, steamed vegetables, or mashed potatoes. A light basmati rice or couscous are also great choices.
