Monkfish
Ingredients
MONKFISH FILLETS (FISH)
WATER-AS PROTECTIVE GLAZE
CATCH AREA-North West Pacific Ocean FAO 61.
Origin - China.
(We also sell USA Monkfish)
Cooking Instructions
FOR BEST RESULTS THAW BEFORE COOKING
Chinese monkfish (skinless) is firm, meaty, and forgiving—almost lobster-like—so it handles heat well. For large fillets (200–400 g), the best results come from gentle cooking with a hot finish so it stays juicy inside.
Pan-Roast (Sear → Oven Finish)
Perfect control for thick fillets, juicy inside, lightly golden outside.
Pat fillets very dry, Season with salt & pepper (keep it simple).
Heat an oven-safe pan with 1 tbsp oil over medium-high.
Sear 2–3 min per side until lightly golden.
Transfer pan to a 200 °C / 400 °F preheated oven: 200–250 g: 6–8 min, 300–400 g: 8–12 min
Rest 2–3 minutes before serving.
Done when firm but springy and opaque all the way through.
Steaming (Excellent for Chinese-Style Cooking)
Keeps monkfish ultra-moist and highlights its natural sweetness.
Place fillets on a heatproof plate.
Top with ginger slices, spring onions, and a drizzle of oil.
Steam over boiling water: 200–250 g: 8–10 min, 300–400 g: 10–14 min
Finish with hot oil or light soy sauce.
Classic Chinese finish: heat 1–2 tbsp oil until smoking and pour over ginger & scallions.
Oven-Baked (Easy & Reliable)
Preheat oven to 190–200 °C / 375–400 °F.
Place fillets on parchment, Drizzle with oil or butter, season lightly.
Bake: 200–250 g: 15–18 min, 300–400 g: 18–25 min
Optional: baste once halfway.
Poached (Very Tender)
Bring stock, water, or milk to a gentle simmer.
Add monkfish. Poach: 200–250 g: 8–10 min, 300–400 g: 10–14 min
Perfect for sauces or curries.
Avoid
High-power microwave (gets rubbery)
Overcooking—monkfish firms up quickly
Strong marinades (overpower its sweet flavor)
Tips
Monkfish is dense—it keeps cooking while resting.
Internal doneness: 60–63 °C / 140–145 °F
Loves butter, garlic, ginger, soy, or light chili oil.
Best choice by style
Western / restaurant style: Pan-roast
Chinese style: Steam with ginger & scallion
Low effort: Oven-baked
Ultra-tender: Poached
STORE AT -18°c OR BELOW. DO NOT REFREEZE AFTER THAWING
Weight / Portions
MIN NET WEIGHT
1.8 KG
