Embarking on a culinary journey, we’re going to create a dish that resonates with the rich flavors of the sea complemented by the robust aromas of garlic and tomato.

We’ll tackle a recipe that transforms the humble monkfish into an exquisite meal. You’ll learn to accentuate its taste through aging and proper seasoning.

Gourmet Delight: Roasted Monkfish Bathed in Tomato Garlic Bliss (Day 16)

You’ll be guided through the process of prepping, seasoning, and cooking this versatile fish. Then, you’ll craft a harmonious garlic tomato sauce to elevate it further.

With each step, you’ll discover the nuances that take your dish from good to gourmet. This ensures a gratifying experience for both the cook and the eventual consumers of this delectable treat.

The essence of this culinary experience lies not just in the methodical preparation but also in the art of plating and presenting.

You’ll understand the importance of visual appeal alongside flavor, balancing the textures and colors on your plate to create a feast for the eyes.

By the end, mastery over this dish means more than just a satiated palate. It’s an achievement of a skillful blend of ingredients, precision in cooking, and an appreciation for the subtleties that good food demands.


To create our monkfish in garlic and tomato sauce, here are the components you’ll need to gather:

  • Monkfish: 200g (approximately 6 oz)
  • Garlic: 2 whole heads, finely minced
  • Paprika: Powdered, sweet or smoked, as per preference
  • Salt and Pepper: To taste
  • Chopped Tomatoes: Equivalent to 1 can
  • Extra Virgin Olive Oil: 1/4 cup for garlic, plus 3 tablespoons for monkfish
  • Water: 2 cups or adjust according to tomato can’s water content
  • Sides (Optional): Baguettes or potato wedges, or any side of your choice

Preheat your oven to 400°F (200°C) as you begin making the dish.

Cooking the Monkfish

Preparation Steps:

  • Chop the garlic. Pro tip: Smash the cloves for easier peeling and more flavor release.
  • Season the monkfish with salt and pepper after cleaning. Remove any unwanted skin and impurities.
  • Heat a pan on low, add 4 tablespoons of olive oil, and sauté garlic for approximately 15 minutes until golden brown.

Cooking Steps:

  1. Heat a second pot to medium-high and add 3 tablespoons of olive oil.
  2. Fry monkfish steaks for 2 minutes on each side. Thickness should not exceed 2 inches.
  3. Preheat your oven to 400°F (200°C).
  4. Transfer the monkfish to a parchment-lined oven rack.
  5. Grill in the oven for 15 minutes.

Making the Garlic Tomato Sauce

Firstly, let’s prepare the garlic. You need to cleave each clove; this not only makes peeling simpler but also releases more flavor.

Once peeled, give them a fine mince; all these garlic pieces will be the pivotal ingredient in our sauce.

Now, take a pan and pour in about 1/4 cup of extra virgin olive oil. Set the stove to a low temperature.

It’s time to add your minced garlic to the pan. This will simmer for approximately 15 minutes, or until the garlic is a light golden brown. Patience here is essential as it develops the subtler tones of garlic without burning it.

When the Garlic is Golden

Set aside a tablespoon of this golden garlic; it will make for an exceptional garnish.

To the rest, add about a tablespoon of paprika—sweet or smoked according to your preference—and incorporate it well at the same low heat.

Next up, introduce a can of chopped tomatoes to the pan.

Depending on the moisture content of your tomatoes, add between 1/2 to 2 cups of water.

This is a pivotal moment as you’ll bring the mixture to a gentle simmer and let it reduce by half, intensifying the flavors. This should take another 10 to 15 minutes.

Feel free to add an additional pinch of salt and pepper for that perfect seasoning balance.

Keep in mind the reduction; the sauce should not be watery but rather a thick, dipping consistency.

Plating and Serving

As you prepare to serve the monkfish, you should be ready to present it in the most appealing way.

Here is a summarized overview of how you should plate the fish:

  • Sauce: By now, the tomato and garlic sauce should be thickened. Make sure it’s not watery. Spoon it out over a plate.
  • Monkfish: Take one of your monkfish fillets and place it on top of the sauce.
  • Garnish: Use the golden-brown garlic you’ve previously set aside to garnish the fish. This will add both color and a burst of flavor.

Enjoy this delicious meal!

Yield: 2 portions

Roasted Monkfish in Garlic Tomato Sauce

Roasted Monkfish in Garlic Tomato Sauce

Transform humble monkfish into an exquisite meal with this recipe. Learn to accentuate its taste through aging and proper seasoning, then craft a harmonious garlic tomato sauce to elevate it further.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes


  • Monkfish: 200g
  • Garlic: 2 whole heads and 4 cloves
  • Sweet or smoked paprika: 1 tbsp
  • Salt and Pepper: To taste
  • Crushed Tomatoes: 1 can
  • Extra Virgin Olive Oil: 0.5 cup
  • Water: approx. 2 cups
  • 2 baguettes or 2 potatoes


Preparation Steps:

  1. Chop the garlic: Smash the cloves for easier peeling and more flavor release, then finely mince them.
  2. Season the monkfish: Clean the fish, removing any skin or impurities. Season with salt and pepper to taste.

Cooking Steps:

  1. Sauté garlic: In a pan, heat 1/4 cup of olive oil over low heat. Sauté minced garlic for about 15 minutes until golden brown.
  2. Cook monkfish: Heat 3 tablespoons of olive oil in a pot over medium-high heat. Fry monkfish for 2 minutes on each side. Then, transfer to a parchment-lined oven rack and grill in the oven at 400°F (200°C) for 15 minutes.
  3. Prepare the sauce: Set aside a tablespoon of sautéed garlic for garnish. To the remaining garlic and oil mixture, add paprika, chopped tomatoes, and water. Simmer and reduce for 10-15 minutes until thickened.
  4. Plating and serving: Ladle a spoonful of the tomato garlic sauce over a plate, place baked monkfish on top of it, and sprinkle with the set-aside golden garlic. Serve with preferred sides like baguettes or potato wedges.


Baguettes make an excellent side for this dish since they will soak up the sauce when you dip them in it.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 1092Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 2518mgCarbohydrates: 210gFiber: 13gSugar: 17gProtein: 40g

Did you make this recipe?

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Torstein Rottingen
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