Pan-Seared Monkfish with Lemon-Garlic Butter Sauce

A simple yet elegant dish featuring pan-seared monkfish medallions in a flavorful lemon-garlic butter sauce. Perfect for a quick weeknight dinner or a special occasion.

Prep Time

10 minutes

Total Time

25 minutes

Calories

828 kcal

Difficulty

Easy

Equipment

6 items

Cost

£0.80/serving

Meal Type:

Dinner

Cuisine:

British

Main Ingredient:

Seafood•Fish

Cooking Style:

Quick & Easy

Occasion:

Weeknight Dinner•Celebration

Dietary:

Gluten-Free•Dairy-Free

Mood:

Light & Fresh

Ingredients

Servings

2monkfish fillets , cut into medallions(6-8 oz each)

2tablespoonsolive oil

£0.20

2tablespoonsbutter

£0.15

3cloves garlic, minced

£0.10

0.3cupdry white wine(optional)

£0.50

2tablespoonslemon juice, freshly squeezed

£0.25

1tablespoonchopped fresh parsley

£0.30

Salt and freshly ground black pepper to taste

£0.05

Pinchof red pepper flakes(optional)

£0.05

Total Cost

£1.60

£0.80 per serving

Instructions

1.
Pat the monkfish medallions dry with paper towels. Season generously with salt and pepper.
2.
Heat olive oil in a large skillet over medium-high heat until shimmering.
3.
Add the monkfish medallions to the skillet, ensuring not to overcrowd. Sear for 3-4 minutes per side, or until golden brown and cooked through. The internal temperature should reach 145°F (63°C).
4.
Remove the monkfish from the skillet and set aside on a plate.
5.
In the same skillet (or a small saucepan), melt the butter over medium heat.
6.
Add the minced garlic and red pepper flakes (if using) and cook for about 30 seconds, until fragrant, being careful not to burn the garlic.
7.
Pour in the white wine (if using) and let it simmer for 1-2 minutes, allowing the alcohol to evaporate.
8.
Stir in the lemon juice and parsley. Season with salt and pepper to taste.
9.
Return the monkfish to the skillet and spoon the lemon-garlic butter sauce over the medallions.
10.
Serve immediately, garnished with extra parsley and lemon wedges, if desired.

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My Notes

Nutrition Information

Nutrition per serving (1034g)

828 kcal / 3466 kJ

Carbs

3% of RDA

Fat

30g

43% of RDA

Protein

146g

292% of RDA

Detailed Breakdown

Fibre

1 g

3% of RDA

Sugar

2 g

2% of RDA

Sodium

116 mg

5% of RDA

Saturated Fat

11 g

55% of RDA

Chef's Tips

Make sure to pat the monkfish dry before searing to achieve a nice crust.

Don't overcrowd the skillet, as this will lower the temperature and prevent proper searing. Cook the monkfish in batches if necessary.

Be careful not to overcook the monkfish, as it can become tough. It's done when it's opaque and flakes easily with a fork.

If you don't have white wine, you can substitute chicken broth or simply omit it.

For a richer flavor, add a tablespoon of capers to the sauce.

Serve with roasted vegetables, mashed potatoes, or a simple salad.

Cooking Equipment

Large skillet (preferably cast iron)

Small saucepan

Tongs

Measuring spoons and cups

Cutting board

Knife

Wine Pairings

No wine pairing suggestions available for this recipe.

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