Baked Monkfish

Monkfish may look unattractive on the outside, but on the inside it's a true delicacy. In some parts of Spain it's called "sapito" or "pixín" (as in Asturias), and although its appearance might be a bit intimidating, its firm, flavorful flesh makes it ideal for a wide variety of recipes. Keep in mind, however, that it's quite heavy due to the weight of its head and bones, but the edible portion is well worth it.

Recipe for 4 People

Preparation time: 40 minutes

Difficulty: Easy

Ingredients

  • 800 g of monkfish tail (already clean)
  • 3 cloves of garlic
  • 1 medium onion
  • 2 ripe tomatoes
  • 200g of fried tomato
  • 1 red pepper
  • 100 ml of white wine (whatever you have on hand, but make sure it's rich)
  • 4 tablespoons of extra virgin olive oil
  • 1 lemon (thinly sliced)
  • Salt and pepper to taste
  • 1 sprig of fresh parsley
  • 1 pinch of sweet paprika (optional, but adds a great touch)

How to Make and Prepare Baked Monkfish, Step by Step

  1. Pre-heat the oven:
    Preheat the oven to 200°C while you prepare everything.
  2. Prepare the vegetables:
    Finely chop the garlic and onion. Wash the pepper and cut it into strips. Grate the tomatoes to remove the pulp (without the skin, of course).
  3. Make a simple sofrito:
    In a frying pan, heat 2 tablespoons of olive oil. Sauté the garlic, onion, and bell pepper for about 5 minutes, until softened. Add the tomato pulp and, if desired, a pinch of sweet paprika. Let everything cook for another 5 minutes and set aside.
  4. Prepare the monkfish. Let's make Baked Monkfish Tail!
    Place the monkfish tail in a baking dish. Season with salt and pepper to taste. Cover the fish with the sauce you just made and place a few lemon slices on top.
  5. Baked with wine:
    Pour the white wine into the dish (around the fish) and add the remaining 2 tablespoons of oil and the tomato sauce. Place the dish in the oven and let the monkfish cook for about 20 minutes. If the tail is very thick, it may need a couple more minutes.
  6. Rest and final touch:
    When the monkfish is ready, remove it from the oven and let it rest for 5 minutes. Before serving, top with chopped fresh parsley for an extra touch of color and freshness.

You can modify it for: Baked Monkfish with Potatoes

  1. Cut the potatoes:
    Peel 4-5 medium potatoes and cut them into slices about 0,5 cm thick. This ensures they cook at the same rate as the monkfish.
  2. Make a potato base:
    Grease a baking dish with a little olive oil and place the potato slices on the bottom. Add a little salt, pepper, and, if you like, a pinch of sweet paprika for extra flavor.
  3. Pre-bake the potatoes:
    Before adding the monkfish, bake the potatoes for 15 minutes at 200°C. This gives them time to begin cooking, as they need more time than the fish.
  4. Assemble the plate:
    Remove the dish from the oven, place the monkfish on top of the potatoes, and cover with the prepared vegetable sauté. Add the lemon slices and white wine as directed in the original recipe.
  5. Bake everything together:
    Place the dish in the oven and bake for another 20-25 minutes, or until the potatoes are tender and the monkfish is perfectly cooked.

Extra tip:

  • If you like your potatoes extra juicy, add 50 ml more white wine or even a little fish stock to the bottom of the dish.
  • For a crispier touch, finish the dish with a couple of minutes under the grill.

The result will be a delicious baked monkfish with potatoes that works as a main course, perfect for sharing with the family.

Suggestions to accompany the Baked Monkfish recipe

Sautéed or baked vegetables

A fresh and light accompaniment:

  • Green asparagus: Sautéed with a little garlic and olive oil.
  • Baked vegetables: Sliced ​​peppers, zucchini, and eggplant, baked with a touch of Provençal herbs.
  • Green beans: Cooked al dente and seasoned with a dash of lemon and olive oil.

Soft legumes

  • Sauteed chickpeas: With spinach and garlic, a perfect Mediterranean touch to accompany fish.
  • Light stewed lentils: Cooked with a little carrot, onion, and bay leaf, for a warm and tasty accompaniment.

Salads

If you're looking for something fresh, here are your options:

  • Green Sprout Salad: With avocado, walnuts and lemon vinaigrette.
  • Tomato and onion salad: With a touch of oregano and extra virgin olive oil.
  • Fennel Salad: Very fresh, sliced ​​thinly with a little orange and oil.

Rice or couscous

  • Rice with a touch of garlic: Cooked with fish broth to enhance the marine flavor.
  • Couscous with raisins and almonds: An option with a sweet touch that combines very well with monkfish.
  • Lemon risotto: Creamy and slightly acidic to enhance the flavors.

Sauces or dressings

If you prefer something juicier:

  • Salsa Verde: With garlic, parsley and white wine.
  • Light aioli: Serve a small amount on the side to enhance the flavors.
  • Roasted Pepper Sauce: For a sweet and colorful touch.

Pairing and presentation of Baked Monkfish Tail

Serve the baked monkfish with lemon slices and parsley for a beautiful finish. Pair it with a dry white wine like Albariño or Verdejo, which enhances the flavor of the fish beautifully.

Possible alternatives to the recipe

  • If you don't have monkfish, try hake, cod, or even a whiting loin.
  • If you like more intense flavors, add black olives or capers to the sofrito.

Extra tips and tricks

  • Watch the monkfish cooking time. If you cook it too long, it can become dry. The key is for the meat to be white and flakes easily with a fork.
  • If you want to take full advantage of the flavor, ask for the head and bones. You can use this to make a fumet (fish stock) for future recipes.

We hope you'll give this baked monkfish a try! You'll see that, even though the fish isn't very attractive, its flavor will win you over.