Roasted Monkfish with Fennel
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
My favorite thing about this recipe is how quickly it comes together in just 45 minutes total. Monkfish has such a delicate, buttery texture that pairs beautifully with the anise notes of fennel, and the whole dish feels restaurant quality without any fussy techniques. Fennel is wonderful for digestion and adds a lovely natural sweetness to balance the briny fish. The white wine and fresh lemon juice create a bright sauce that's both elegant and simple to make right in the roasting pan. This is genuinely one of my go to meals when I want something impressive but don't have hours to spend in the kitchen.
Ella x
Ingredients
- 4monkfish fillets(about 150g each, patted dry)
- 2fennel bulbs(halved lengthwise, cored)
- 4 tablespoonsextra virgin olive oil
- 150 mldry white wine
- 2 tablespoonsfresh lemon juice
- 100 mlvegetable stock
- 4fresh thyme sprigs
- 3garlic cloves(sliced)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 2 tablespoonscold butter(cubed)
- 2 tablespoonsfennel fronds(fresh, for garnish)
Detail level
Instructions
- 1
Preheat your oven to 200°C (180°C fan). Pat the monkfish fillets completely dry and season both sides generously with salt and pepper.
Tip: Dry fish ensures better browning and a more flavorful crust.
- 2
Place fennel halves on a large roasting pan, drizzle with 2 tablespoons of olive oil, season with salt and pepper, and roast for 12 minutes until they begin to soften and caramelize at the edges.
Tip: Starting fennel early allows it to develop deep, sweet flavors.
- 3
Heat the remaining 2 tablespoons of olive oil in an oven-safe skillet over medium-high heat. Once shimmering, sear the monkfish fillets for 2-3 minutes on each side until golden brown.
Tip: A quick sear locks in moisture and creates a flavorful crust.
- 4
Remove the seared monkfish and set aside. In the same skillet, add sliced garlic and cook for 30 seconds until fragrant.
Tip: Watch carefully to prevent garlic from burning.
- 5
Pour in the white wine and lemon juice, scraping up any browned bits from the pan bottom with a wooden spoon. Add the vegetable stock and thyme sprigs.
Tip: Deglazing captures all the flavorful pan residues.
- 6
Nestle the seared monkfish fillets and partially cooked fennel back into the skillet, spooning some liquid over the fish. Transfer to the preheated oven and bake for 8-10 minutes until the monkfish is opaque and flakes easily.
Tip: Monkfish is lean and cooks quickly, so avoid overcooking.
- 7
Remove from the oven and transfer monkfish and fennel to serving plates. Place the skillet over medium heat and simmer the sauce for 2 minutes until slightly reduced.
Tip: Reducing concentrates flavors and creates a silkier sauce.
- 8
Remove from heat, discard thyme sprigs, and whisk in the cold butter cubes one at a time until the sauce becomes glossy and smooth.
Tip: Mounting with butter adds richness and body to the sauce.
- 9
Spoon the fennel-wine reduction sauce around the monkfish and fennel, garnish with fresh fennel fronds, and serve immediately.
Tip: Fresh fennel fronds add a subtle anise flavor and visual elegance.
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