Seared Monkfish with Balsamic and Sun-Dried Tomatoes Recipe

"I was recently introduced to monkfish (sold as "monkfish tail" in fish markets) and it has become a new favorite of mine. It’s often called "poor man’s lobster" because its firm flesh and delicate, slightly sweet flavor are similar to lobster. Served with a balsamic, garlic, and sun-dried tomato topping, this recipe comes together in a snap."


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  • 1/3 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
  • 1/2 teaspoon white sugar
  • 2 (12 ounce) monkfish tail fillets
  • salt and ground black pepper to taste
  • 1 tablespoon butter
  • 2 tablespoons minced fresh parsley (optional)
  • Directions

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    1. 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.
    2. 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.
    3. 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.
    4. 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 Facts

    Per Serving: 303 calories;20.3 g fat;4.4 g carbohydrates;25.3 g protein;50 mg cholesterol;118 mg sodium.Full nutrition
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