Roasted Monkfish with Caramelized Onion and Thyme
Prep
20 mins
Cook
35 mins
Servings
4
Difficulty
Medium
This elegant dish is one of my favorite weeknight dinners because it comes together in just about an hour with minimal fuss. Monkfish has this wonderful firm, almost meaty texture that pairs beautifully with deeply caramelized onions and aromatic thyme. What I love most is that this fish is packed with lean protein and selenium, which supports your immune system, while being incredibly forgiving to cook. The beauty of this recipe lies in its simplicity: you're just roasting everything in one pan, letting the oven do the work while you relax. Even if you're new to cooking fish, the monkfish won't disappoint you here. Once you try it, you'll find yourself making this again and again.
Ella x
Ingredients
- 4monkfish fillets(about 200g each, patted dry)
- 4 largeyellow onions(sliced into thin rings)
- 5 tablespoonsextra virgin olive oil
- 3 sprigsfresh thyme
- 3garlic cloves(minced)
- 100 mldry white wine
- 50 mlvegetable broth
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 1lemon(zested and halved)
- 2 tablespoonsunsalted butter
- 2 tablespoonsfresh parsley(chopped)
Detail level
Instructions
- 1
Preheat oven to 200°C (400°F). Heat 3 tablespoons of olive oil in a large ovenproof skillet over medium heat.
Tip: Use a skillet that can transition from stovetop to oven for easier cooking.
- 2
Add the sliced onions to the skillet and cook for 15-18 minutes, stirring occasionally, until deeply golden and caramelized. Season with a pinch of salt and pepper.
Tip: Don't rush the caramelization process—low, steady heat develops the sweetness in the onions.
- 3
Push the caramelized onions to the sides of the skillet. Add minced garlic and fresh thyme sprigs to the center, cooking for 1 minute until fragrant.
Tip: The residual heat will release the thyme's essential oils without burning it.
- 4
Pour in the white wine and vegetable broth, scraping up any browned bits from the bottom of the skillet with a wooden spoon.
Tip: This deglazing process adds rich, concentrated flavor to your cooking liquid.
- 5
Season the monkfish fillets generously with sea salt, black pepper, and lemon zest on both sides.
Tip: Monkfish has a delicate flavor that benefits from bright citrus notes.
- 6
Push onions aside and add remaining 2 tablespoons of olive oil to the skillet. Place monkfish fillets in the center and sear for 2-3 minutes per side until lightly golden.
Tip: A quick sear creates a protective crust that keeps the fish moist inside.
- 7
Top each fillet with a small piece of butter and nestle the fillets among the caramelized onions and thyme.
Tip: The butter will melt and infuse into the cooking liquid, adding richness.
- 8
Transfer the skillet to the preheated oven and roast for 12-15 minutes until the monkfish is opaque and flakes easily with a fork.
Tip: Monkfish is forgiving—it won't dry out as quickly as other white fish varieties.
- 9
Remove from oven and squeeze fresh lemon juice over the dish. Garnish with chopped fresh parsley and serve immediately with the onions and pan sauce spooned over the fish.
Tip: The fresh parsley adds color and a bright finish to the rich caramelized flavors.
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