Pan-Seared Monkfish with Lemon Butter

Pan-Seared Monkfish with Lemon Butter recipe videos

Pan-Seared Monkfish with Lemon Butter is a classic French-inspired seafood dish featuring firm, meaty monkfish tails cooked in a rich sauce of butter, lemon, and often white wine or herbs. It's celebrated for its elegant simplicity, allowing the sweet, lobster-like flavor of the monkfish to shine. The dish is a staple in bistro cuisine and fine dining, particularly in coastal regions of France and the Mediterranean.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, with minimal carbohydrates, making it a nutrient-dense, low-carb option. A typical serving provides a good source of omega-3 fatty acids, selenium, and B vitamins, with a calorie count generally ranging from 350 to 450 kcal per serving.

Nutrition breakdown

Calories	380 kcal
Protein	34 g
Carbs	1 g
Fat	26 g
Fiber	0 g
Sugar	0.5 g
Sodium	420 mg
Selenium	40 mcg
Phosphorus	320 mg
Potassium	450 mg
Vitamin B12	2.5 mcg
Niacin (B3)	5.8 mg
Vitamin B6	0.4 mg
Magnesium	55 mg
Omega-3 (EPA+DHA)	0.3 g

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Monkfish is often called 'poor man's lobster' due to its similar texture and sweet flavor, making it a prized yet more affordable alternative in culinary circles. Nutritionally, it's an excellent source of high-quality protein and is low in mercury compared to many other large predatory fish.