Roasted Monkfish with Bean Sprout and Soy-Ginger Glaze
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in less than an hour and tastes absolutely restaurant quality. Monkfish has this wonderful, delicate sweetness that pairs beautifully with a ginger and soy glaze, and the crispy roasted bean sprouts add such a nice textural contrast. Bean sprouts are packed with vitamin C and enzymes that support digestion, making this dish as nourishing as it is delicious. The best part? Everything comes from your regular grocery store, and the actual hands on work takes just twenty minutes before it all goes into the oven. Once you make this, you'll find yourself craving it again and again.
Ella x
Ingredients
- ¾ kgmonkfish fillet(cut into 4 equal portions)
- 710 mlfresh bean sprouts(rinsed and drained)
- 3 tablespoonssoy sauce
- 2 tablespoonsfresh ginger(minced)
- 3garlic cloves(minced)
- 1 tablespoonrice vinegar
- 1 tablespoonhoney
- 2 tablespoonssesame oil(divided)
- 2 tablespoonsvegetable oil
- 3scallions(sliced, white and green parts separated)
- ½ teaspoonsalt
- ¼ teaspoonblack pepper
- 1 tablespoonsesame seeds(toasted)
Detail level
Instructions
- 1
Preheat your oven to 400°F (205°C). Pat the monkfish fillets dry with paper towels and season both sides generously with salt and black pepper.
Tip: Drying the fish ensures better browning and prevents moisture from steaming the exterior.
- 2
In a small bowl, whisk together soy sauce, minced ginger, minced garlic, rice vinegar, and honey to create the glaze. Reserve 2 tablespoons of this mixture for finishing.
Tip: Making the glaze in advance allows flavors to meld together for a more cohesive taste.
- 3
Heat 1 tablespoon of vegetable oil in an oven-safe skillet over medium-high heat. Once shimmering, carefully place the monkfish fillets in the pan and sear for 2-3 minutes per side until golden brown.
Tip: A hot pan creates a flavorful crust while keeping the interior tender and moist.
- 4
Brush the seared monkfish generously with the soy-ginger glaze, coating all sides evenly. Transfer the skillet to the preheated oven and roast for 12-15 minutes until the fish is opaque and flakes easily with a fork.
Tip: The internal temperature should reach 145°F (63°C) for perfectly cooked monkfish.
- 5
While the fish roasts, heat 1 tablespoon of vegetable oil in another skillet over medium-high heat. Add the white parts of the scallions and cook for 30 seconds until fragrant.
Tip: Cooking the white parts first releases their aromatic compounds before adding the delicate greens.
- 6
Add the bean sprouts to the skillet and stir-fry for 3-4 minutes, tossing frequently, until they become tender-crisp. Drizzle with 1 tablespoon of sesame oil and toss to combine. Season lightly with salt and pepper.
Tip: Don't overcrowd the pan and keep the heat high for better browning and texture.
- 7
Divide the bean sprout mixture evenly among four serving plates, creating a bed for the monkfish. Carefully place one roasted monkfish fillet on top of each portion.
Tip: Warming your plates before plating helps retain the dish's temperature longer.
- 8
Drizzle the reserved soy-ginger glaze over the top of each monkfish fillet. Scatter the green parts of the scallions and toasted sesame seeds over the entire dish, finishing with a light drizzle of the remaining sesame oil.
Tip: Fresh scallion greens add a bright pop of color and mild onion flavor as a finishing touch.
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