Seared Monkfish with Balsamic and Sun-Dried Tomatoes

4.3
(10)
7 Reviews
5 Photos

I was recently introduced to monkfish (sold as "monkfish tail" in fish markets), and it has become a new favorite of mine. It's often called "poor man's lobster" because its firm flesh and delicate, slightly sweet flavor resemble those of a lobster. Serve it with a balsamic, garlic, and sun-dried tomato topping. This recipe comes together in a snap.

Submitted by France C
Updated on September 26, 2024
5
5
5
Prep Time:
15 mins
Cook Time:
5 mins
Total Time:
20 mins
Servings:
4
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Ingredients

Original recipe (1X) yields 4 servings

  • â…“ cup sun-dried tomatoes with Italian herbs, drained and chopped

  • 3 tablespoons olive oil, divided

  • 2 tablespoons balsamic vinegar

  • 2 cloves garlic, minced

  • 1 tablespoon sun-dried tomato oil

  • ½ teaspoon white sugar

  • 2 (12 ounce) monkfish tail fillets

  • 1 pinch salt and ground black pepper to taste

  • 1 tablespoon unsalted butter

  • 2 tablespoons minced fresh parsley

Directions

  1. Combine sun-dried tomatoes, 2 tablespoons olive oil, balsamic vinegar, garlic, sun-dried tomato oil, and sugar in a small bowl. Set aside.

  2. Remove purple translucent membrane from each fillet using a sharp knife. Cut each fillet into 3 to 4 pieces, crosswise. Season with salt and black pepper.

  3. Heat remaining 1 tablespoon olive oil and butter in a large skillet over medium-high heat. Sear monkfish until golden brown, about 3 minutes. Flip; continue cooking until opaque throughout, 2 to 3 minutes more. Reduce heat to low, transfer monkfish to a plate; cover with aluminum foil to keep warm.

  4. Add sun-dried tomato mixture to the skillet; quickly stir until just warmed, about 20 seconds. Spoon over monkfish; garnish with parsley.

Nutrition Facts (per serving)

303 Calories
20g Fat
4g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 303
% Daily Value *
Total Fat 20g 26%
Saturated Fat 4g 19%
Cholesterol 50mg 17%
Sodium 118mg 5%
Total Carbohydrate 4g 2%
Dietary Fiber 1g 2%
Total Sugars 2g
Protein 25g 51%
Vitamin C 14mg 15%
Calcium 26mg 2%
Iron 1mg 6%
Potassium 848mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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