Roasted Monkfish with Courgette
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This is one of my favorite quick weeknight dinners because it comes together in just 40 minutes from start to table. Monkfish is such a wonderful choice for roasting, with its firm, meaty texture that holds up beautifully to high heat. What I love most is that it's packed with lean protein and B vitamins, making it as nutritious as it is delicious. Paired with tender roasted courgettes and finished with garlic, fresh herbs, and a bright squeeze of lemon, this dish feels elegant enough for guests yet simple enough for any busy evening. Best of all, there's barely any prep work involved.
Ella x
Ingredients
- 4monkfish fillets(approximately 180g each, patted dry)
- 3courgettes(cut into 1cm thick diagonal slices)
- 4 tablespoonsolive oil
- 50 gramsbutter(softened)
- 2 tablespoonsfresh lemon juice
- 2garlic cloves(minced)
- 2 tablespoonsfresh parsley(finely chopped)
- 1 teaspoonfresh thyme(finely chopped)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 1lemon zest(from one lemon)
- 100 millilitresvegetable stock
Detail level
Instructions
- 1
Preheat your oven to 200°C (180°C fan). Pat the monkfish fillets dry with paper towels and season both sides generously with sea salt and black pepper.
Tip: Dry fish prevents sticking and ensures better browning in the pan.
- 2
Heat 2 tablespoons of olive oil in a large oven-safe frying pan over medium-high heat. Once shimmering, carefully place the monkfish fillets in the pan and sear for 2-3 minutes on each side until golden brown. Transfer to a plate and set aside.
Tip: Don't move the fish while searing—let it develop a golden crust for maximum flavour.
- 3
In the same pan, add the remaining 2 tablespoons of olive oil. Add the courgette slices in a single layer and season with salt and pepper. Sear for 3-4 minutes on each side until lightly caramelised, then spread them around the edges of the pan.
Tip: Work in batches if necessary to avoid overcrowding the pan.
- 4
Return the monkfish fillets to the pan, nestling them among the courgettes. Pour the vegetable stock around (not over) the fish.
Tip: The stock will create steam that keeps the monkfish moist during roasting.
- 5
Transfer the pan to the preheated oven and roast for 12-15 minutes until the monkfish is opaque and flakes easily with a fork.
Tip: Monkfish can become tough if overcooked, so check at the 12-minute mark.
- 6
While the fish roasts, prepare the herb butter by mixing the softened butter with minced garlic, fresh parsley, thyme, lemon juice, and lemon zest in a small bowl.
Tip: Let the herb butter sit at room temperature so it's easy to dollop onto the hot fish.
- 7
Remove the pan from the oven and place a knob of herb butter on top of each monkfish fillet, allowing it to melt gently over the warm fish.
Tip: The residual heat will melt the butter and infuse the dish with its fragrant herbs.
- 8
Serve immediately on warm plates, dividing the roasted courgettes and pan juices between servings. Garnish with extra fresh parsley and a wedge of lemon on the side.
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