How to Cook Monkfish

Wash the fresh tails in cold water thoroughly before preparing.

Use a kitchen knife to remove the blue membrane. Be sure you cut it completely off, as it is inedible.

Sprinkle salt over the surface of the meat approximately 1 hour before cooking. Monk fish have a high-moisture content, and the meat will shrink or shrivel unless you draw out the water with salt first. Pat the tail meat dry to remove excess water and remaining salt before cooking.

Preheat the oven to 425 degrees Fahrenheit (218 degrees Celsius).

Brush olive oil onto the surface of the meat, and season it with salt and pepper.

Spray a baking dish with non-stick oil, and put the tails inside.

Place the dish in the oven, and bake the fish for approximately 15 minutes, or until the meat turns white. The fish is done when the meat is still firm to the touch.

Pan Roasting Monk fish

Preheat the oven to 425 degrees Fahrenheit (218 degrees Celsius).

Preheat an oven-proof pan until it is hot.

Place the seasoned monk fish in your pan, and allow it to sear for approximately 2 minutes. Flip the tail over, and allow the uncooked side to sear for another 2 minutes.

Place the tails, still in the oven-proof pan, inside your heated oven, and allow them to bake for approximately 6 to 8 minutes or until done.

Grilling Monk fish

Preheat your grill to a medium temperature.

Brush olive oil onto the surface of the meat, and season it with salt and pepper.

Place the fish on the grill surface, and allow it to cook for approximately 5 to 6 minutes. Use a meat spatula to flip the tails, and allow the other side to cook another 5 to 6 minutes.