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MONKFISH
The monkfish is a bizarre-looking fish with a huge head and mouth. It uses an antenna sprouting from its head to attract little fish into biting range. The head is so ugly, French fishermen used to cut it off at sea for fear of frightening landlubbers. Monkfish live in East Coast waters and come to us as a by-catch in fishermen’s nets. Only the tail is eaten. Monkfish is known as “poor man’s lobster,” and though its lean texture resembles lobster, its mild taste is quite different.  Preparation, uses, and tipsThe secret to successful monkfish cookery is to not overcook. Whichever of the following cooking methods you choose, your monkfish will be cooked when its flesh becomes opaque but is still moist on the inside. When preparing monkfish, peel off the black skin with a paring knife, then pull off the thin silver membrane. To fillet, lay the tail on a board and slide a knife along next to the backbone. Baking Place monkfish in a greased baking dish, or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with sauce made of liquid, herbs, spices, and vegetables. Bake in a preheated 450°F (230°C) oven. Grilling Cut monkfish into cubes and place them directly on a greased grill, 4 to 6 inches (about 10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close hood of grill. Cook until fish is opaque and moist on the inside, 6 to 8 minutes. Broiling Place seasoned monkfish on well-greased broiler pan and brush with butter or oil. Broil under preheated broiler 4 to 5 inches (about 10 to 12cm) from heat, until fish is opaque and moist on the inside. Pan-frying Coat monkfish with seasoned flour or crumbs and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Deep-frying Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut monkfish into similar-sized cubes. Dip in batter, drain, then slip pieces into hot oil. Cook until brown, about 2 to 3 minutes. Poaching Bring poaching liquid, consisting of water, broth, herbs, and spices, to a simmer. Slip in monkfish, then cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness. Steaming Place monkfish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil. Steam 5 to 10 minutes for fillets 1-inch (2.5-cm) thick or less; 15 to 20 minutes for 2-inch (5-cm) thick fillets. Nutritional HighlightsMonkfish (cooked, dry heat), 3 oz. (84.9g) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines. Health benefits and concernsHealth benefits and concerns for fish and seafood |
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