Monkfish

Monkfish: Nutrition, History and Cooking Guide

The monkfish — known in Britain as anglerfish or fishing frog (Lophius piscatorius), and as lotte in France and goosefish in North America — is one of the most visually extraordinary creatures in the sea, with a vast, gaping mouth, spiny projections, and a camouflaged, flattened body designed for ambushing prey on the ocean floor. Its appearance made it deeply unpopular in the fish market for most of its history — old accounts describe fishmongers cutting off and discarding the head before displaying the fish, which was so monstrous that it frightened away customers. The monkfish's rehabilitation is a story of the 1970s and 1980s, when chefs in France and Britain began championing its extraordinary tail meat, which is dense, firm, boneless, and remarkably similar to lobster in texture — giving it the nickname "poor man's lobster." Today, monkfish tail is one of the most sought-after fish in professional kitchens and commands prices to match.

Nutritional Value of Monkfish

Monkfish provides 76 kcal and 14.5 g of protein per 100 g, with just 1.5 g of fat — very lean and exceptionally firm for a fish. It provides complete protein, B12, niacin, selenium, and phosphorus. Its very low fat content makes it one of the leanest fish available, with clean, mild flavour that takes on accompaniments well.

Health Benefits of Monkfish

Monkfish is a lean, high-quality protein with very low fat and good B12 and selenium content. Its firm texture produces satisfying, filling portions at minimal caloric cost. As a demersal fish from managed North Atlantic and North Sea fisheries, monkfish is a reasonable sustainable choice, though populations have been under pressure — look for MSC certification where possible.

How to Select and Store Monkfish

Monkfish is sold as tail fillets, typically from 400 g upward. The membrane that covers the tail must be removed before cooking — it shrinks and causes the fish to curl and toughen. Ask the fishmonger to remove it, or do so at home by pulling it away from the flesh. The meat is very white and very firm. Refrigerate for up to two days; freeze for up to three months.

How to Cook Monkfish

Monkfish suits high-heat cooking that would destroy more delicate fish. Roast a whole tail at 220°C for fifteen to twenty minutes until browned. Pan-fry thick medallions in very hot oil and butter for two to three minutes per side, finishing in the oven. It holds up to robust preparations — wrapped in Parma ham and roasted; in rich red wine braises; in curries; and in bouillabaisse, where its firmness resists the long simmering that would destroy flakier fish.