Sauteed Monkfish


  • skinless monkfish fillets
  • fine sea salt
  • ground black pepper
  • Wondra (quick-mixing flour)
  • olive oil
  • thyme or other fresh herbs to garnish

Special Equipment

  • cast iron or stainless steel pan
  • fish spatula
  • metal cake tester


  1. Preheat oven to 350º. Situate a rack on the bottom and a rack on the top of the oven
  2. Allow fillets to rest at room temperature for 5 minutes before using
  3. Season both sides of fillets liberally with fine sea salt & pepper
  4. Lightly dust the skin-side with Wondra flour
  5. Heat cast iron or stainless steel pan over high heat and add olive oil to liberally coat
  6. Turn off flame when adding fish, skin-side down
  7. Turn heat back to a medium flame. Allow fish to sear 1-2 minutes to create a golden crust on the bottom, moving the fish once to prevent uneven browning
  8. Place on bottom rack of oven and allow to cook 3-4 minutes
  9. Place on top rack 1-2 additional minutes, if needed
  10. Remove from oven and flip fish, place back on top rack 1-2 minutes. Check the temperature with a metal cake tester, inserted into the thickest part of the center. The cake tester should remove warm for a medium-rare to medium doneness
  11. Remove to a cutting board and rest for 2 minutes before slicing
  12. Cut into ½"-thick slices through the bottom of the fish to prevent the crust from falling apart. For medium-well to well fish, place slices back into pan, and into a 350º oven for a few additional minutes
  13. Drain slices briefly on towel to absorb moisture, then plate and garnish with fresh thyme leaves, other fresh herbs or complimentary sauce of choice