My pan-seared monkfish recipe is an elegant and impressive seafood dish that’s deceptively easy to prepare. The skin is crispy, the meat is tender, and it’s always a hit for weeknight dinners!

My monkfish recipe transforms a not-so-pretty fish into a sophisticated meal. I pan-fry it to showcase its best parts: crispy skin, juicy meat, and a fabulous yet simple sauce. It’s so good that even non-fish lovers are obsessed.

There are two things that can make or break a monkfish recipe: removing the membrane and patting the fish completely dry. These are my two non-negotiable prep steps because they determine everything about the final result. The membrane can cause the fillets to curl as they cook, leading to uneven cooking, and I found it can even leave a slightly bitter aftertaste. Starting with a completely dry surface gives the fish an immediate sear, resulting in a golden crust with no sticking. Most of the work happens before the fish hits the pan.  

Table of Contents

1. Why I love this recipe
2. Key Ingredients
3. How to cook monkfish
4. Alternate cooking methods
5. Arman’s recipe tips
6. Storage instructions
7. Pan-Seared Monkfish (Recipe Card)
8. More seafood recipes

Why I love this recipe

• Quick and easy. Like pan seared rockfish, I can have this elegant seafood dinner on the table in just 10 minutes.
• The texture is incredible. Monkfish has a firm, meaty texture that’s often compared to lobster, making it feel much more special than your average white fish.
• The sauce! The garlic butter sauce enhances the natural sweetness of the fish without overpowering it.
• Always impressive. Whenever I serve monkfish, people assume it came from a restaurant.

Key Ingredients

• Monkfish filets. Monkfish is a firm, meaty white fish that’s often compared to lobster. Before cooking, check the fillet for the thin gray membrane, and remove it with a sharp knife. This prevents the fish from curling as it cooks and helps it cook more evenly. If your fillets contain a central bone, remove that as well before frying. 
• Seasonings. I seasoned the fish filets with salt, black pepper, and fresh thyme.
• Butter and oil. Frying the fish in both olive oil and melted butter encourages browning while imparting rich, savory flavors.
• Garlic. Fresh sauteed garlic takes the white wine sauce to a whole new level!
• White wine. Use a dry white wine for the pan sauce, like Sauvignon Blanc or Pinot Grigio. Not a fan of wine? Use chicken broth.
• Lemon slices. For a pop of refreshing citrus.

How to cook monkfish

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1 – Prepare the filets. Use a paper towel to pat the fish filets dry, then season both sides with salt and pepper.

Step 2 – Pan fry. Heat the oil in a large skillet over medium-high heat. Once it’s hot, add the seasoned monkfish filets and fry for 3 minutes. Flip, then add the butter, wine, thyme, and lemon slices to the pan. Cook for another 3 minutes, spooning the sauce over the fish intermittently.

Step 3 – Rest and serve. Take the fish off the heat and let it rest. Serve the filets with the pan sauce drizzled on top, then enjoy!

Arman’s recipe tips

• Don’t overcook the fish. Monkfish cooks fairly quickly, so keep a close eye on it. You’ll know it’s done when the flesh flakes easily and feels firm to the touch. If using a meat thermometer, look for an internal temperature between 140-145°F. 
• Baste the fish. This fish can easily dry out in the pan, which is why it’s important to spoon the butter sauce over the filets as they cook to keep them tender and moist.
• Crush (don’t chop) the garlic. Press the knife blade flat onto the garlic cloves to crush them. I use this method to infuse the sauce with a stronger garlic flavor.

Storage instructions

To store: The cooked and cooled monkfish will last for 3 to 4 days in the fridge. Wrap it in a layer of plastic or store it in an airtight container.

To freeze: You can also freeze the leftover monkfish for about 3 months. To prevent freezer burn, wrap it in aluminum foil before storing it in an airtight container. Allow it to thaw in the fridge before reheating.

To reheat: Warm the monkfish in a lightly oiled pan over medium heat with a tablespoon od watee or bake it in a 350ºF oven for 5 to 10 minutes, or until it’s warmed through. 

More seafood recipes

Barramundi Recipe

Pan-Seared Orange Roughy

Grilled Swordfish

Chilean Sea Bass Recipe