Today, we’re creating a delectable baked monkfish dish that’s perfect for anyone wanting to enjoy a hearty meal with a touch of elegance. Crafting this dish involves a harmony of spices, vegetables, and the distinct flavors of monkfish. Monkfish is a versatile and forgiving seafood choice well-suited for baking.

With a thoughtful selection of ingredients like paprika, garlic powder, and a zest of lemon, every bite promises to deliver a rich tapestry of flavors.

Easy Oven-Baked Monkfish with Potato & Carrot (Day 8)

In preparing this dish, attention to detail is key. Thinly slicing the potatoes and carrots ensures they cook quickly and evenly alongside the monkfish. The addition of luxurious extras like dried mushrooms elevates the overall taste, creating a sauce that infuses the fish with depth and character.

By following a few strategic steps, we can expertly layer flavors and textures. This ensures that the final plate not only satisfies the palate but also leaves a lasting impression of a well-rounded and thoughtfully prepared meal.

Ingredients Overview

Proteins:

Vegetables:

  • Carrot, 1 large
  • Potato, 1-2 medium
  • Leek, optional, for added flavor
  • Dried mushrooms, optional, for added flavor

Citrus:

  • Lemon, half, for freshness

Fats:

  • Butter, about a tablespoon
  • Extra virgin olive oil, for coating and dressing

Spices:

  • Paprika, to taste
  • Garlic powder, to taste
  • Onion powder, optional, to taste
  • Salt and pepper, to season

Baking Essentials:

  • Baking paper, to line the tray

Preparation

Vegetables and Sauce

Before we do anything else – preheat your oven to 400° F (200℃).

Prepare a baking tray by lining it with baking paper. Lightly coat the surface with extra virgin olive oil to prevent sticking.

Pro-tip: wrap the veggies in aluminum foil for a softer and more succulent meal.

To ensure your vegetables bake properly, begin by thinly slicing the carrots and potatoes. Aim for paper-thin cuts to reduce baking time. Place them onto a baking sheet lightly coated with olive oil.

To enhance their flavor, sprinkle over some salt, pepper, and a tablespoon of butter over them.

For the sauce, finely chop a leek—or use spring onions as an alternative— and combine with the sliced vegetables on the baking tray.

If you have them, toss in some chopped mushrooms (or a dash of soy sauce) for a punch of umami. Finish with a squeeze of half a lemon over the ingredients before everything goes into the oven.

The baking process will meld the flavors together, resulting in a lemon butter sauce that’s simple yet exquisite.

They’ll bake for 20-25 minutes at 400°F (200℃). Get them in there right away so they have some time alone before we add the monkfish as it doesn’t need as much time to bake.

Monkfish

For the monkfish, start by trimming off any sinew to leave a clean fillet. Cut the fish into steaks about an inch to an inch and a half thick for quick cooking without the risk of overcooking.

Coat each steak in extra virgin olive oil, then season with garlic powder, onion powder if desired, and a generous amount of paprika for a sweetness that harmonizes with the aged fish, which has been matured for a week to intensify and sweeten its flavor.

If you haven’t aged your fish, that is totally fine too, it will just be milder and firmer in texture.

Baking the Dish

After the vegetables have cooked for 20-25 minutes, remove the tray from the oven—caution, it will be hot.

Add the seasoned monkfish filet to the tray and return it to the oven. Let the dish bake for an additional 15 minutes.

Monkfish is resilient and won’t be spoiled by a slightly longer bake time, which benefits the firmer texture of the potatoes.

Monitor the doneness of the vegetables and the monkfish. The fish should be firm upon completion. Should the potatoes require more time, temporarily remove the monkfish and allow the potatoes to finish baking for an extra 5 to 10 minutes.

After the final bake, recombine the content to ensure that the monkfish and vegetables reach a uniform temperature. The dish is now ready to serve.

Yield: 2 servings

Oven-Baked Monkfish with Potato & Carrot

Oven-Baked Monkfish with Potato & Carrot

A quick and tasty monkfish recipe that you can make in the oven.

Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes

Ingredients

  • 450 grams of Monkfish (1 pound)
  • 1 large carrot
  • 1-2 medium potatoes
  • 1 Leek, (optional, for added flavor)
  • 3 mushrooms (or a dash of soy sauce)
  • Half a lemon
  • 1-2 tbsp butter
  • 1 tbsp extra virgin olive oil
  • Paprika, to taste
  • Garlic powder, to taste
  • Onion powder (optional, to taste)
  • Salt and pepper

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Thinly slice carrots and potatoes.
  3. Place them on the baking tray.
  4. Sprinkle salt, pepper, and a tablespoon of butter over the vegetables.
  5. Optionally, chop leek and add to the tray along with dried mushrooms.
  6. Squeeze half a lemon over the ingredients.
  7. Bake for 20-25 minutes, then remove from the oven.
  8. Trim any sinew from monkfish and cut into steaks about 1-1.5 inches thick.
  9. Coat each steak with olive oil and season with garlic powder, onion powder (if desired), and paprika.
  10. Add the monkfish to the tray with vegetables.
  11. Return to the oven and bake for an additional 15 minutes.
  12. Plate and serve.

Notes

Wrap the vegetables in aluminum foil for a softer texture.

Enjoy your delicious baked monkfish with lemon butter sauce!

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 592Total Fat: 23gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 103mgSodium: 331mgCarbohydrates: 49gFiber: 7gSugar: 5gProtein: 48g

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Torstein Rottingen
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