How to Make Seared Monkfish with Balsamic and Sun-Dried Tomatoes - A Step-by-Step Guide

Monkfish is a versatile and delicious fish that is often overlooked in home cooking. With its mild, slightly sweet flavor and dense, meaty texture, it is a perfect canvas for a variety of flavors and cooking techniques. One way to prepare monkfish is by searing it to develop a crispy, golden-brown crust while keeping the inside tender and juicy. This recipe for Seared Monkfish with Balsamic and Sun-Dried Tomatoes is a show-stopping dish that is easy to prepare and is sure to impress your frie...

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Ingredients

  • ⅓ cup sun-dried tomatoes with Italian herbs, drained and chopped
  • 3 tablespoons olive oil, divided
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon sun-dried tomato oil
  • 2 cloves garlic, minced
  • ½ teaspoon white sugar
  • 2 (12 ounce) monkfish tail fillets
  • 1 pinch salt and ground black pepper to taste
  • 1 tablespoon butter
  • 2 tablespoons minced fresh parsley

Information

  • Prep Time: 15 mins
  • Cook Time: 5 mins
  • Total Time: 20 mins
  • Servings: 4
  • Yield: 4 servings

  • Combine sun-dried tomatoes, 2 tablespoons olive oil, balsamic vinegar, tomato oil, garlic, and sugar in a small bowl. Toss to coat and set aside.
  • Use a sharp knife to cut the purple translucent membrane away from each fillet. Cut each fillet crosswise into 3 to 4 pieces. Season with salt and pepper.
  • Heat 1 tablespoon olive oil and butter in a large skillet over medium-high heat. Sear monkfish until golden brown, about 3 minutes. Flip and continue cooking until opaque throughout, 2 to 3 minutes more. Reduce heat to low, remove fish to a plate, and cover with aluminum foil to keep warm.
  • Pour sun-dried tomato mixture into the skillet and quickly stir around the pan until just warmed, about 20 seconds. Spoon topping over fish and garnish with parsley.
  • Nutrition

    303 cal.

    • Total Fat: 20g
    • Saturated Fat: 4g
    • Cholesterol: 50mg
    • Sodium: 118mg
    • Total Carbohydrate: 4g
    • Dietary Fiber: 1g
    • Total Sugars: 2g
    • Protein: 25g
    • Vitamin C: 14mg
    • Calcium: 26mg
    • Iron: 1mg
    • Potassium: 848mg