Seared Monkfish with Balsamic and Sun-Dried Tomatoes

Name: Seared Monkfish with Balsamic and Sun-Dried Tomatoes
Prep time: 15 min
Cook time: 5 min
Yield: 4
Ingredients: 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; 1 pinch salt and ground black pepper to taste; 1 tablespoon butter; 2 tablespoons minced fresh parsley

⏱️ Ready in 20 min 🥄 Prep 15 min 🔥 Cook 5 min 👥 4 servings 👁️ 6 views

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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🔗 Recipe adapted from AllRecipes

#Under 1 Hour #Under 30 Minutes #Dinner

📊 At a Glance

Prep 15 min

Cook 5 min

Serves 4

Difficulty Medium

Nutrition Facts

Servings per recipe 4

Serving size 1 serving

Amount per serving

Calories 303

% Daily Value*

Total Fat 20.3g 26%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 118mg 5%

Total Carbohydrate 4.4g 2%

Dietary Fiber 0.6g 2%

Total Sugars 1.7g

Protein 25.3g 51%

Vitamin D 0mcg 0%

Calcium 0mg 0%

Iron 0mg 0%

Potassium 0mg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

👨‍🍳 Instructions

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.

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.

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.

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.