Garlic Lemon Herb Roasted Monkfish with Cherry Tomatoes & Zucchini

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.

Summer Seafood Grilling Menu

This recipe is from Elise Smith as part of the Massachusetts Seafood Ambassador Program led by Eating with the Ecosystem.

Time: 40 min
Serves: 5

Ingredients
For the streamers:
· 1 cup water
· 1 ½ cups beer
· 2 scallions, chopped
· 1 bay leaf
· ½ stalk celery
· Black pepper
· 2-4 lbs steamer clams
· Melted butter

For the grilled cod:
· 1 teaspoon paprika
· 1 teaspoon garlic powder
· 1 teaspoon onion powder
· 1 teaspoon oregano
· 1 teaspoon thyme
· 1 teaspoon cayenne
· 1 teaspoon celery seed
· 1 teaspoon salt 
· 1 teaspoon black pepper
· 1 teaspoon all spice (optional)
· 1 teaspoon ground cloves (optional)
· 1 lb cod 
· 3 tablespoons olive oil

For the scallops:
· 1 lb scallops
· 1 tablespoon butter
· 1 teaspoon Old Bay
· Pinch of salt
· Black pepper, to taste
· 1 teaspoon garlic powder 

Directions
For the steamers:

Add water, beer, scallions, bay leaf, celery and black pepper in a pot and bring to a boil. Add steamer clams and cook until they open (7-10 minutes). Discard unopened clams. Strain broth and reserve for rinsing shucked clams. Serve with melted butter. 

For the grilled cod:

Preheat grill to medium-high heat. Clean and oil grates. 

Make a spice blend with paprika, garlic, onion, oregano, thyme, cayenne, celery, salt and pepper and you can add all spice or cloves if you choose. Lather fish lightly in a little olive oil and dredge in spice blend. 

Grill skin side down on medium-high indirect heat for 4 to 5 minutes and flip fish, cook for another 3 to 4 minutes till the fish just barley becomes flaky.

Fish will not stick to the grill grates if it is cooked enough - if the fish is sticking let it cook a little longer before flipping.

For the scallops:

Melt a tablespoon of butter in a pan. Sprinkle scallops with Old Bay, salt, pepper and a little garlic powder. Make sure skillet is hot, add scallops. Sear scallops on one side, flip and sear another 1-2 minutes on the other side. Serve hot.

Serve this seafood dinner with grilled corn, caprese salad and sautéed peppers.

These recipes are brought to you as part of the Massachusetts Seafood Ambassador program led by @eating_with_the_ecosystem. The program is made possible by funding provided by commercial fishermen of MA from permit fees at no additional cost to the fishermen via @massmarinefisheries Seafood Marketing Grant Program.

Monkfish Roll

This recipe is courtesy of Snacking in Sneakers as part of the Massachusetts Seafood Ambassador Program led by Eating with the Ecosystem. Click the button below to access recipe.

These recipes are brought to you as part of the Massachusetts Seafood Ambassador program led by @eating_with_the_ecosystem. The program is made possible by funding provided by commercial fishermen of MA from permit fees at no additional cost to the fishermen via @massmarinefisheries Seafood Marketing Grant Program.

Monkfish Stew

This recipe is from Jenny Shea Rawn as part of the Massachusetts Seafood Ambassador Program led by Eating with the Ecosystem.

Time: 35 min
Serves: 4

Ingredients
· 16 oz monkfish, cut into 1-inch cubes (this is frozen, thawed monkfish from @redsbest), thin grey membrane removed
· 2 tbsp olive oil
· 1 med Vidalia onion, diced
· 4 cloves garlic, thinly sliced
· 1 tsp saffron threads
· 1/2 cup dry white wine
· 1 (26.46-oz) box chopped tomatoes
· 16 oz clam juice
· 1 (15.5-oz) can chickpeas, drained
· 4 @atlanticseafarms kelp cubes
· 2 bay leaves
· 12 oz shrimp (any size), peeled, deveined (look for USA wild caught)
· 2 tbsp unsalted butter
· parsley, chopped
· black pepper

(optional):
· lemon wedges
· crusty bread

Directions
1. To a large Dutch oven or stockpot, add 1 tbsp olive oil over medium. When hot, add monkfish. Brown, 1—2 min, don’t cook through. Remove fish, set aside.

2. Heat remaining oil. Add onion, sauté over med heat until softened. Add garlic, sauté a minute. Add saffron threads, heat a minute. Add wine to deglaze, scrape up the browned bits.

3. Add toms, clam juice, chickpeas, kelp, bay leaves. Bring to a boil, reduce to simmer. Simmer for 20 min.

4. Add shrimp. Cook 5 min then add fish back in. Cook for a few more min, until cooked through.

5. Remove bay leaves, add butter.

6. Sprinkle with parsley & pepper.

7. Spoon into bowls, serve with lemon and bread.

These recipes are brought to you as part of the Massachusetts Seafood Ambassador program led by @eating_with_the_ecosystem. The program is made possible by funding provided by commercial fishermen of MA from permit fees at no additional cost to the fishermen via @massmarinefisheries Seafood Marketing Grant Program.

Grilled Striped Bass with a Mango Salsa

Recipe courtesy of Fearless Eating as part of the Massachusetts Seafood Ambassador program led by Eating with the Ecosystem. Click the button below to access recipe.

This recipe is brought to you as part of the Massachusetts Seafood Ambassador program led by @eating_with_the_ecosystem . Follow all #MASeafoodAmBASSadors @jennyshearawn @chrissytherd @fvmidnightourscallops @fearlesseating @cedarrockgardens for more ideas.

Funding provided by the proud commercial fishermen of MA from permit fees at no additional cost to the fisherman via DMF's Seafood Marketing Grant Program.

#MASeafood
#SeafoodiesNE
@massmarinefisheries
@woodsholeseagrant

Caldeirada de Peixe (Portuguese Fish Stew)

Recipe courtesy of Fearless Eating as part of the Massachusetts Seafood Ambassador program led by Eating with the Ecosystem. Click the button below to access recipe.

This recipe is brought to you as part of the Massachusetts Seafood Ambassador program led by @eating_with_the_ecosystem . Follow all #MASeafoodAmBASSadors @jennyshearawn @chrissytherd @fvmidnightourscallops @fearlesseating @cedarrockgardens for more ideas.

Funding provided by the proud commercial fishermen of MA from permit fees at no additional cost to the fisherman via DMF's Seafood Marketing Grant Program.

#MASeafood
#SeafoodiesNE
@massmarinefisheries
@woodsholeseagrant

NEW ENGLAND CIOPPINO

Recipe courtesy of Fearless Eating. Click the button below for the recipe.

SPICY SEAFOOD STEW WITH LEEKS, FENNEL AND CALABRIAN PEPPERS

Recipe courtesy of Edible Rhody magazine. Click the button below for the recipe.

This recipe calls for a mussels, littlenecks, and any firm white fish. Some suggestions for fish include (but are not limited to) sea robin, monkfish, haddock, black sea bass, halibut, tautog, pollock, or John dory. You could also add in additional shellfish such as slipper limpets (an Eating with the Ecosystem favorite species. We suggest briefly steaming them and removing them from the shell before adding them to the stew).

MONKFISH AND CHORIZO KEBABS

Recipe courtesy of Food & Wine Magazine. Click the button below for the recipe.

Credit: Tina Rupp



MONKFISH ROASTED WITH HERBS AND OLIVES

Recipe courtesy of NY Times Cooking. Click the button below for the recipe.

Photo: David Ford



MONKFISH IN TOMATO-GARLIC SAUCE

Recipe courtesy of Food & Wine Magazine. Click the button below for the recipe.

CREDIT: © QUENTIN BACON



MONKFISH TAIL W/ GARLIC, MUSHROOM & GREENS RISOTTO

Recipe courtesy of Branden Read from Celestial Cafe for a Cook a Fish, Give a Fish class. Click the button below for the recipe.



COCONUT CURRY MONKFISH STEW

Recipe courtesy of chef Krisztina Perron, Wooden Spoon Catering. Click the button below for the recipe.



PAN ROASTED WILD STRIPED BASS

Recipe courtesy of chef Jeremy Sewall. Click the button below to access the recipe.

This recipe calls for striped bass but would also be great with black sea bass, tautog, halibut, mahi mahi, sea robin, monkfish, or weakfish.

ROASTED MAHI MAHI WITH LEMON, PARSLEY, GARLIC OIL AND GARLIC SCAPES

Recipe courtesy of David Ford, one of our Eat Like a Fish Citizen Scientists

RECIPE

INGREDIENTS

• 1½ pounds fresh mahi mahi fillets

• Olive oil for baking and frying

• Sea salt and black pepper (Tellicherry preferred) to taste

• 1 bunch garlic scapes, ends trimmed

• 6 garlic cloves, minced

• 1 lemon, juiced

• 1 bunch parsley, chopped

• 1 lemon, cut in wedges

PREPARATION

1. Set oven to 450 degrees.

2. Brush fillets with olive oil on both sides. Liberally sprinkle salt and pepper on each side and rub into the flesh with the backside of a soupspoon.

3. Lightly coat a baking sheet with olive oil, and arrange fillets and garlic scapes on sheet.

4. Roast for 10 minutes, or until reaching desired doneness.

5. Meanwhile, pour enough olive oil in a pan to cover the bottom and heat until just shimmering. Add garlic and gently cook a few minutes. Do not let garlic brown. Stir in ½ of lemon juice. Remove from heat.

6. Lay roasted fillets on a serving platter. Scatter chopped parsley on fish and drizzle with remaining lemon juice. Place garlic scapes on top.

7. Serve with leftover cooking oil and lemon wedges on the side.

   Tip

   The garlic sauce is served on the side to allow spooning the desired amount on the fish when served. The garlic scapes add crunch and visual appeal to the fish. This recipe would work well for most fresh filets of fish.

NORWEGIAN FISH SOUP

Recipe courtesy of Saveur Magazine. Click the button below to access the recipe.

This recipe calls for cod but would be delicious with any local flaky white fish such a pollock, haddock, cusk, hake, acadian redfish, black sea bass, tautog, or even monkfish.

MONKFISH TAIL W/ GARLIC, MUSHROOM & GREENS RISOTTO

Recipe courtesy of Branden Read for a Cook a Fish, Give a Fish class. Click the button below to access the recipe.

Monkfish is delicious and we highly recommend trying it but if you can’t find monkfish this would also be very tasty with a flakey white fish such as haddock, pollock, acadian redfish, cusk, hake, sea robin, or tautog.

AUTHENTIC CAMBODIAN FISH AMOK RECIPE

Recipe courtesy of Compass and Fork. Click the button below to access the recipe.

This recipe would be delicious with any mild flavored local fish such as acadian redfish, sea robin, haddock, pollock, cod, John dory, hake, whiting, or monkfish.

FISH IN COCONUT CURRY (MTUZI WA SAMAKI)

Recipe courtesy of myrecipes.com. Click the button below to access the recipe.

HADDOCK IN TOMATO CURRY

Video by Eating with the Ecosystem, recipe adapted from Bon Appetit

Featuring footage from FV Lisa Ann III and Eating with the Ecosystem

Recipe adapted from https://www.bonappetit.com/recipe/cod-poached-in-tomato-curry

RECIPE

INGREDIENTS

• 3 Tbs. vegetable oil

• 1-3 chili peppers (we used fish peppers) halved, seeded, thinly sliced (very the amount depending on how hot you want your curry)

• 1 1" piece fresh ginger, peeled, grated or thinly sliced

• 2-3 garlic cloves, minced

• 2 Tbs. Curry powder

• 2 pints cherry tomatoes (about 1¼ lb.)

• ¼ cup unsweetened coconut cream

• salt

• 1 lb Local haddock fillets (you can substitute other local flaky white fish such as pollock, hake, cod, or monkfish)

• 1 cup basil leaves, torn if large

• Serve with cooked rice

INTRUCTIONS

• Portion your Haddock by cutting it into about 5 oz pieces. Season with salt.

• Heat oil in a medium skillet over medium heat. Add chili peppers, ginger, and garlic and cook, stirring often, until garlic has softened but not taken on any color, about 3 minutes.

• Add curry powder and cook, stirring, until fragrant, about 30 seconds to a minute.

• Add tomatoes and cook, stirring occasionally, until most of the tomatoes have burst and released their liquid, about 15 minutes.

• Stir in coconut cream; taste and season curry with salt.

• Reduce heat to medium-low. Nestle Haddock into curry. Cover and cook at a bare simmer until fish is opaque throughout and beginning to flake, 5–7 minutes (thicker pieces will take longer to cook).

• Gently transfer haddock to shallow bowls with rice.

• Stir basil into tomato curry, then spoon over fish and rice.