This oven-baked monkfish recipe combines the firm, meaty texture of the monkfish tail with aromatic garlic and fresh thyme. Simple ingredients elevate the delicate flavor of the fish, making it a perfect choice for a healthy, flavorful meal.
Preparation Time
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Ingredients (For four people)
- 2 monkfish tails, cleaned (approximately 1 lb)
- 4 garlic cloves, crushed
- 2 tablespoons olive oil (30 ml)
- Fresh thyme sprigs or rosemary and oregano
- Salt and black pepper to taste
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1:Preheat the oven
Preheat the oven to 375°F (190°C).
Step 2: Season the monkfish
Monkfish tails should be with salt and pepper on both sides.
Step 3: Place the fish in the baking dish
In a baking dish, surround the monkfish with crushed garlic cloves and thyme sprigs.
Step 4: Drizzle the olive oil over the fish and aromatics.
Step 5: Bake
In the preheated oven, bake for 20-25 minutes or until the fish is cooked and slightly golden on top.
Step 6: Ready
Remove from the oven and rest for a few minutes before serving.
Tips and Tricks
- To add a crispy finish, broil the fish for 2-3 minutes of cooking.
- You can replace thyme with rosemary or oregano for a different herbaceous profile.
Serving Suggestions
For a complete meal, serve the monkfish with roasted vegetables or a light salad. A crusty bread is ideal for soaking up the flavorful garlic and thyme-infused olive oil.
Wine Pairing
A crisp Chardonnay or Pinot Grigio would balance the monkfish’s richness. Bulgarian Dimyat is an excellent alternative, offering a fresh, citrusy profile.
Nutritional Information
- Calories: 240 kcal per serving
- Protein: 40g
- Fats: 10g
- Carbohydrates: 2g
Storage Suggestions
Leftover monkfish can be stored in an airtight container in the refrigerator for up to two days. It can then be reheated in an oven for 10 minutes at 300°F (150°C).
About the Dish
Monkfish, known as “poor man’s lobster“, has a firm, slightly sweet flavor. This recipe’s simplicity lets the fish’s natural taste shine while the garlic and thyme infuse it with aromatic depth.
Cultural Context
Monkfish is popular in Mediterranean and European coastal regions, prized for its lobster-like texture. In Bulgaria, it’s known as морски дявол and is often paired with simple, fresh ingredients like garlic, olive oil, and thyme, highlighting the fish’s firm yet delicate character.
