Roasted Monkfish with Cauliflower
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This elegant dish came together one evening when I wanted something impressive but not fussy. Monkfish is wonderfully firm and takes beautifully to roasting, while cauliflower becomes tender and slightly caramelized alongside it. What I love most is how quickly it comes together in just 45 minutes from start to table, making it perfect for weeknight dinners or entertaining guests. Cauliflower is packed with vitamin C and fiber, supporting both immunity and digestion, so you're getting real nutrition without any guilt. The combination of garlic, thyme, and lemon keeps everything bright and fresh, and honestly, this is one of those one pan meals that makes cleanup a breeze. Give it a try and taste why monkfish deserves a spot on your regular rotation.
Ella x
Ingredients
- ¾ kgmonkfish fillets(pat dry with paper towels)
- 1 largecauliflower head(cut into 1.5-inch florets)
- 5 tablespoonsextra virgin olive oil
- 3 tablespoonsunsalted butter
- 2fresh lemon(zest and juice)
- 4garlic cloves(minced)
- 2 teaspoonsfresh thyme(chopped)
- 2 tablespoonsfresh parsley(finely chopped)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred pepper flakes
- 118 mlwhite wine(dry)
Detail level
Instructions
- 1
Preheat oven to 425°F. Toss cauliflower florets with 3 tablespoons olive oil, half the sea salt, and black pepper. Spread on a large baking sheet in a single layer.
Tip: Don't crowd the pan—ensure florets have space around them for even roasting and caramelization.
- 2
Roast cauliflower for 12 minutes until edges begin to brown.
- 3
While cauliflower roasts, season monkfish fillets generously on both sides with remaining salt, pepper, and red pepper flakes. Make 3-4 shallow diagonal cuts on the skin side of each fillet.
Tip: Monkfish has thick, firm flesh that benefits from scoring to allow seasonings to penetrate.
- 4
Remove baking sheet from oven and push cauliflower to the sides. Place monkfish fillets skin-side up in the center of the sheet. Drizzle with remaining 2 tablespoons olive oil.
- 5
Return to oven and roast for 12-14 minutes until fish is opaque and flakes easily with a fork.
Tip: Monkfish cooks quickly and can become dry if overcooked—aim for an internal temperature of 140°F.
- 6
While fish finishes cooking, melt butter in a small saucepan over medium heat. Add minced garlic and thyme, stirring constantly for 1-2 minutes until fragrant.
Tip: Watch the butter carefully to prevent browning at this stage.
- 7
Remove garlic butter from heat and stir in lemon zest, lemon juice, and fresh parsley. Season with a pinch of salt if needed.
- 8
Transfer roasted monkfish and cauliflower to serving plates. Deglaze the baking sheet with white wine, scraping up any browned bits, then pour over the fish. Drizzle each plate with lemon herb butter and serve immediately.
Tip: The pan juices combined with the herb butter create a luxurious sauce that complements both components beautifully.
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