"Poor Man's Lobster" – Monkfish with Herb Browned Butter
User Reviews
5
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Prep Time
10 mins
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Cook Time
8 mins
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Servings
2
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Calories
308 kcal
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Course
Main Course
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Cuisine
American
"Poor Man's Lobster" – Monkfish with Herb Browned Butter
Description
"Poor Man's Lobster" presents monkfish fillets cut into uniform pieces for even cooking. The fish is lightly seasoned and seared in olive oil to form a crust before being basted with browned butter combined with smashed garlic cloves and thyme sprigs. This butter basting continues until the fish reaches a medium doneness temperature of 55°C (131°F), ensuring moistness and a flaky texture.
The browned butter develops nutty aromas that complement the delicate flavor of the monkfish. After resting briefly, fresh finely chopped herbs—parsley, chives, and chervil—are stirred into the butter, adding bright, fresh notes to the rich sauce.
This method elevates monkfish, a firm white fish, by pairing it with a simple yet aromatic herb brown butter. It is versatile enough to work with similar pan-fried fish and is served as an elegant entree with the flavorful butter sauce spooned over.
Optional resting on a rack helps keep the crust crisp. Smashed garlic releases flavor without creating strong pieces in the sauce. Cooking the thicker and thinner fillet pieces separately ensures even doneness. The recipe notes that the butter sauce left in the pan is an integral part of the serving.
Ingredients
- 300g / 10oz monkfish fillet skinless and boneless (Note 1
- 1 1/2 tbsp extra virgin olive oil
- 1/4 tsp salt
- 1/8 tsp black pepper , finely ground
- 2 tbsp/ 30g butter cut into 1cm (1/2") cubes, unsalted
- 2 garlic smashed (Note 2, cloves
- 2 thyme sprigs
Fresh herbs (Note 3):
- 1/2 tsp parsley , finely chopped
- 1/2 tsp chives , finely chopped
- 1/2 tsp chervil , finely chopped
Instructions
- Cut fillets: Cut each monkfish into 3 or 4 even size pieces. (Note 1)
- Season: Sprinkle both sides of fish with salt and pepper.
- Rack for resting: Place a rack over a tray (optional, for resting fish, Note 5)
Cooking monkfish (Note 2):
- Heat oil: Heat oil in non-stick pan over medium heat (medium-high for weak stoves).
- Sear first side, then turn: Place thickest pieces of fish in the pan first. Leave for 1 minute then add the thinner pieces. (Note 4). Cook for a further 2 minutes, then flip fish.
- Add butter and baste: Add butter to pan. After it starts melting, add garlic and thyme. When the butter starts foaming, tilt the pan and start spooning the butter over the fish. Do this for 2 minutes or until the internal temperature is 55°C/131°F (Note 6), or the flesh flakes easily. Butter will begin to smell nutty - it's now brown butter!
- Rest: Transfer fish onto the rack and rest for 3 minutes.
- Add herbs: Add herbs to butter remaining in pan. Serve this Herb Brown Butter with monkfish.
Optional plating up, fine dining style!
- Slice monkfish into 2.5cm / 1" pieces. Place on pea puree, then drizzle with Herb Brown Butter. Optional garnish with any combination of dill, parsley, chervil.
Notes
- Monkfish fillets should be cut into evenly sized pieces to ensure uniform cooking.
- Smashed garlic cloves release flavor into the butter and are easy to remove after cooking.
- You may substitute monkfish with any fish up to about 2 cm thick suitable for pan-frying; thicker pieces require additional oven finishing.
- Start cooking thicker pieces first, adding thinner pieces later, and remove thinner pieces earlier to avoid overcooking.
- Resting the cooked fish on a rack helps maintain the crust texture, though a plate can also be used for home cooking.
- The internal temperature target for medium doneness is 55°C (131°F) to keep the fish juicy and tender.
- The herb brown butter is made with parsley, chives, and chervil, which can be used individually or omitted for a classic brown butter sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 308 kcal
% Daily Value*
| Calories | 308cal | 15% |
| Carbohydrates | 1g | 0% |
| Protein | 21g | 42% |
| Fat | 24g | 37% |
| Saturated Fat | 9g | 45% |
| Trans Fat | 1g | 50% |
| Cholesterol | 66mg | 22% |
| Sodium | 319mg | 13% |
| Potassium | 592mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 474IU | 9% |
| Vitamin C | 4mg | 4% |
| Calcium | 26mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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