Monkfish tail is my go-to fish when I want a dish that looks impressive without making my life complicated!
The flesh is firm, almost like a fine sea bird, and above all it tolerates a lot: if the cooking is well controlled, it is melting, juicy, and it keeps a perfect shape on the plate.
The traditional recipe that I make most often is the one cooked in a pan, with a small flambé with cognac (optional but really nice) and a creamy lemon sauce made with butter.
We stick to the basics: we sear to color, deglaze, reduce, then thicken. Nothing exotic, just simple techniques that produce a glossy, rich sauce.
For the side dish, I'm keeping the "home-style brasserie" feel: nicely browned button mushrooms and quickly wilted spinach. It adds a touch of greenery and a soft texture, while still maintaining a very French presentation.
And nutritionally, monkfish is top-notch: lots of protein, little fat, and the sauce provides the perfect balance.
If you want to make this recipe your own, focus on the cooking time: overcooked monkfish becomes dry. The goal is for the flesh to be just translucent in the center, gently melting in the sauce.
And if you don't have cognac, you can do without: the sauce will be a little less "stirred", but still delicious.
Pan-fried monkfish tail
4
people17
minutes29
minutes412
kcal46
minutesA recipe for monkfish tail browned in butter, flambéed with cognac, then topped with a light lemon-cream sauce. With wilted spinach and sautéed mushrooms, you have a classic dish that gets straight to the point.
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Ingredients
800g of monkfish tail (trimmed, in 3-4cm medallions)
300g of button mushrooms
200g of fresh spinach
2 shallots
2 garlic cloves
20 cl of whole fresh cream (or whole liquid cream)
12 cl of dry white wine
2 tablespoons of cognac
1 lemon (finely grated zest + 2 tablespoons of juice)
40g of butter
1 tablespoon of olive oil
1 tablespoon of chopped flat-leaf parsley
1 teaspoon of Dijon mustard
Fine salt, freshly ground pepper
Preparation steps
- Thoroughly pat the monkfish medallions dry with paper towels. Season with salt and pepper. Finely chop the shallots and garlic. Clean and slice the mushrooms. Wash the spinach. Zest the lemon and squeeze 2 tablespoons of juice.
- Heat a large frying pan (or sauté pan) over medium-high heat with 20g of butter and the olive oil. Add the mushrooms and a pinch of salt. Sauté for 6 to 7 minutes, stirring occasionally, until they release their juices and begin to brown nicely. Transfer to a plate and set aside.
- In the same pan, add 10g of butter. When it foams, place the monkfish in a single layer. Sear for 2 minutes 30 seconds to 3 minutes on each side: you're aiming for a nice color, not fully cooked. Set the monkfish aside with the mushrooms.
- Lower the heat slightly. Add the shallots to the pan with the juices, and sweat them for 2 minutes. Add the garlic and stir for 30 seconds (without letting it brown).
- Pour in the cognac. Remove from the heat and flambé if desired (or simply let it boil for 30 seconds). Return to the heat and add the white wine. Scrape the bottom of the pan well, then reduce for 4 to 5 minutes: only a small amount of concentrated liquid should remain.
- Add the mustard, cream, lemon zest, and lemon juice. Season with pepper. Simmer for 3 to 4 minutes to allow the sauce to thicken slightly. Taste and adjust the salt (gently: the reduction concentrates quickly).
- Add the spinach to the sauce and let it wilt for 1 to 2 minutes while stirring.
- Return the monkfish and mushrooms to the pan, along with any juices released. Cook gently for 3 to 4 minutes, just long enough to finish cooking the monkfish without drying it out.
- Remove from heat, add the remaining 10g of butter in small pieces and stir to thicken the sauce (it will become shinier and coat the back of a spoon). Sprinkle with parsley and serve immediately.
📊 Nutritional Information
1 serving (approx. 340g)
| Nutrient | Value |
|---|---|
| Calories | 412 kcal |
| Proteins | 44g |
| Carbohydrates | 9g |
| including sugars | 4g |
| Lipids | 19g |
| including saturated fatty acids | 11g |
| Fibers | 2g |
| Sodium | 560mg |
| Vitamins | |
| Vitamin B12 | 120% of the recommended daily allowance (RDA) |
| Vitamin B3 | 55% AJR |
| Vitamin B9 | 28% AJR |
| Minerals | |
| Phosphorus | 55% AJR |
| Selenium | 70% of the recommended daily allowance (RDA) |
| Potassium | 22% AJR |
* RDA = Recommended Daily Allowance
📝 Notes
If your monkfish tail is whole, take 2 minutes to trim it: remove the thin membrane (skin) and any sinewy parts if necessary. A well-trimmed monkfish will have a more tender texture and cook more evenly in the recipe.
💡 Chef's Tips
The key is not to overcook the monkfish in the sauce. Sear it to color, then finish at a gentle simmer. For a smooth sauce, keep the heat low after adding the cream and stir frequently.
🔄 Variations
- Alcohol-free recipe: replace the cognac with 2 tablespoons of fish stock and the white wine with 10cl of stock + 2 tablespoons of lemon juice.
- For a more robust recipe: add 1 small teaspoon of tomato paste when reducing, for a slightly "Armorican" sauce.
