The baked monkfish is a tasty and exquisite second course, very simple to prepare, ideal for the whole family. Its delicate flavor and absence of bones make it perfect even for children.
Usually, when I cook monkfish, I also buy prawns and calamari to make skewers, sprinkle everything with my breadcrumb mix and cook it all in the oven on a single baking tray, thus satisfying everyone’s tastes and having a meal ready for the next day.
The monkfish is the tail end of the anglerfish, a prized fish with firm flesh caught all year round. It is quite expensive but is bought at the fishmonger’s already cleaned, without a head, entrails, and skin, so there’s very little waste. The sizes range from a kilo to 300 g, usually, the frozen ones are very small while the fresh ones are decidedly larger.
Today I propose it to you gratinated in the oven but the monkfish can also be cooked in a pan, in an air fryer, or grilled; accompany it with salad or grilled vegetables, and you will have a delicious and light single dish.
Try also the other recipes:
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 4People
- Cooking methods: Electric oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 192.01 (Kcal)
- Carbohydrates 12.32 (g) of which sugars 1.05 (g)
- Proteins 17.59 (g)
- Fat 7.69 (g) of which saturated 1.30 (g)of which unsaturated 1.42 (g)
- Fibers 0.83 (g)
- Sodium 486.25 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 monkfish tails (about 600 g (21 oz))
- 1.5 cups breadcrumbs
- 0.25 cups extra virgin olive oil
- 1 clove garlic
- 1 bunch parsley (small)
- to taste salt
- to taste pepper
Tools
- 1 Small bowl
- Paper towels
- 1 Cutting board
- 1 Baking tray
Procedure
Wash the parsley, dry it, and chop it finely.
Place it in a large bowl with the breadcrumbs, salt, pepper, crushed garlic clove (if you prefer, you can chop it with the parsley; I usually remove it), and extra virgin olive oil. Mix well and let it rest.
If you like, you can add a little grated lemon zest.
Rinse the monkfish tails under cold water, pat them dry with paper towels, and make a cut along the central bone to open them slightly (be careful not to cut all the way through, or they will come apart). This will help them cook better.
Coat them in the breadcrumb mixture so they are well seasoned on all sides and place them on a baking tray lined with parchment paper.
Bake the fish in a static preheated oven at 340°F (170°C) for 15 minutes, then switch to a fan setting for 10 minutes.
The monkfish is ready, take it out of the oven and serve it hot with a drizzle of oil.
Tips
Storage
The monkfish can be stored in the fridge for two days in a container with a lid.
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