This family-friendly, one-pan roasted monkfish is full of fresh lemon, garlic, and herbs, making it a simple yet flavorful meal. Cherry tomatoes and zucchini add sweetness and texture, while a light herb butter sauce keeps the fish juicy and delicious.
👉 Make It Your Own!
This recipe is easy to customize to fit your family’s taste! Feel free to:
✔ Adjust the herbs – use more or less thyme, rosemary, or parsley.
✔ Swap or add veggies – try bell peppers, asparagus, or mushrooms.
✔ Control the garlic level – use 2 cloves for a milder taste or 4 cloves for a bolder flavor.
✔ Add a little heat – sprinkle in a pinch of red pepper flakes if your family likes a kick!
Important Prep Step:
🔹 Monkfish fillets have a thin, tough membrane on the outside that must be removed before cooking.
🔹 Ask your fish market to remove it for you, or use a sharp knife to carefully trim it off at home (parents should do this part!).
Servings:
📌 Serves 4 (2 adults & 2 kids) with generous portions
📌 Serving Size: ~6 ounces of monkfish per person
Ingredients:
1.5 lbs monkfish fillet, preferably in 1 or 2 large pieces
1 tsp salt
½ tsp black pepper
3 tbsp olive oil, divided
2 tbsp butter, melted
2-4 cloves garlic, minced (use less for a milder taste, more for stronger flavor!)
1 tsp lemon zest (kids can help grate!)
Juice of 1 lemon (kids can squeeze!)
2 tsp fresh thyme leaves (or ½ tsp dried thyme)
2 tsp chopped fresh rosemary (or ½ tsp dried rosemary)
1 tbsp chopped fresh parsley, for garnish (or 1 tsp dried parsley)
1 small lemon, thinly sliced (for roasting on top of the fish)
¾ cup cherry tomatoes, halved (adds moisture and natural sweetness!)
1 medium zucchini, sliced into ½-inch rounds (enough for 4 servings!)
¼ cup low-sodium chicken broth (adds moisture without overpowering flavors!)
Instructions:
1. Preheat the Oven
Preheat your oven to 425°F (220°C).
Lightly grease a baking dish with 1 tbsp olive oil.
2. Season & Prepare the Monkfish
Pat the monkfish dry with a paper towel.
Season with salt and pepper on all sides.
3. Prepare the Herb Butter Sauce
In a small bowl, mix:
2 tbsp melted butter
2 tbsp olive oil
Minced garlic
Lemon zest & lemon juice
Thyme & rosemary
Stir well!
4. Toss the Veggies
In a separate bowl, toss the zucchini slices and cherry tomatoes with 1 tbsp olive oil and a pinch of salt.
Arrange them in the baking dish around the fish.
5. Assemble the Baking Dish
Place the monkfish fillet on top of the veggies.
Drizzle the herb butter sauce over the fish.
Arrange lemon slices on top of the monkfish.
Pour ¼ cup chicken broth around the fish for extra moisture.
6. Roast the Monkfish
Bake uncovered for 15-20 minutes, until the fish is lightly browned and firm to the touch.
Check for doneness by inserting a knife into the thickest part—the flesh should be opaque, firm, and springy, not flaky.
Spoon some of the buttery pan juices over the fish halfway through cooking to keep it moist.
7. Rest & Serve
Let the fish rest for 5 minutes before slicing.
Serve with roasted cherry tomatoes, zucchini, and pan juices.
Garnish with fresh parsley and extra lemon slices.
Serving Ideas:
🍽️ Serve with steamed rice, quinoa, roasted potatoes, or a fresh salad for a balanced meal.