Know what’s on your plate
Monkfish
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 76 kcal —
- Protein 14 g 29%
- Carbohydrate 0 g 0%
- Fat 1.5 g 2%
- Saturated fat 0.3 g 2%
- Fibre 0 g 0%
- Sodium 18 mg 1%
- Cholesterol 25 mg 8%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 1 mg 1%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 7 µg 2%
- Vitamin B12 0.9 µg 38%
Minerals
- Calcium 8 mg 1%
- Iron 0.32 mg 2%
- Magnesium 21 mg 5%
- Phosphorus 200 mg 16%
- Potassium 400 mg 9%
- Zinc 0.41 mg 4%
- Copper 0.03 mg 3%
- Manganese 0.02 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 76 | 15 g | 0 g | 1.5 g |
| 1 × oz | 85 g | 65 | 12 g | 0 g | 1.3 g |
| 2 × oz | 170 g | 129 | 25 g | 0 g | 2.6 g |
| ½ × oz | 42.5 g | 32 | 6.2 g | 0 g | 0.6 g |
| 3 × oz | 255 g | 194 | 37 g | 0 g | 3.9 g |
| 4 × oz | 340 g | 258 | 49 g | 0 g | 5.2 g |
Similar foods
Questions about Monkfish
How do you prepare monkfish before cooking it?
If the fishmonger has not already done so, remove the thin grey membrane from the tail fillet: it tightens as it cooks and can make the flesh curl. Cut the firm flesh into even medallions so they cook at the same rate.
How long should you cook monkfish?
For medallions about 2–3 cm thick, sear in a hot pan with a little oil for 3–4 minutes per side, until browned and opaque through the centre. For thicker pieces, finish in an oven at 200 °C; check that the centre is piping hot.
Can you cook monkfish on the barbecue?
Yes. Cut it into thick chunks or leave it in a loin, brush lightly with oil and grill over medium-high heat for about 3–4 minutes per side, turning carefully. Its firm flesh holds together well on skewers, especially with peppers and courgette.
What dishes can you make with monkfish?
Its firm, mild flesh works well in fish curry, seafood stew and bouillabaisse-style soups. Add it near the end of simmering, as chunks usually need only about 5–8 minutes to turn opaque and tender.
What fish can you use instead of monkfish?
For kebabs, curry or stew, use firm white fish such as cod or haddock, but add it later because it flakes more readily. For a similarly meaty texture, halibut is a closer substitute.
How should you store fresh monkfish?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. To freeze it, wrap the portions airtight; thaw them overnight in the fridge before cooking.
Is monkfish a good source of vitamin B12?
Yes. Monkfish is a source of vitamin B12, with 0.9 µg per 100 g.
Source: USDA FoodData Central 173676 · per 100 g · carbohydrate per EU label, fibre excluded
