Baked monkfish

Ingredients

• 1 kg (2 1/4 pounds)monkfish
• Juice of onelemon
• 100 ml (1/2 cup)white wine
• 5 clovesgarlic
• to tasteparsley
• to tastepepper
• 1 kg (2 1/4 pounds)small potatoes
• 2 mediumonions
• 100 ml (1/2 cup)olive oil
• to tastesalt

Instructions

1. 1

   Arrange and marinate

   Peel and wash the potatoes. Put the peeled, sliced onions, potatoes and fish in a baking dish. Season with lemon juice, white wine, pepper and salt, then leave to marinate for about one hour.

2. 2

   Heat the oven

   Preheat the oven to 180°C (350°F).

3. 3

   Bake until golden

   Drizzle the olive oil over the fish and potatoes. Bake for about 1 hour 15 minutes, until they begin to turn golden, occasionally spooning the sauce over them.

4. 4

   Finish with parsley

   Turn off the oven, scatter chopped parsley over the dish and serve.

What is baked monkfish?

Monkfish is a firm, mild-flavoured fish that holds its shape well during roasting. This Portuguese-style version pairs it with potatoes, onions, wine and lemon for a complete tray-baked meal.

The method relies on a long marinade followed by a slow bake. The fish and vegetables share the same dish, while olive oil and the cooking juices help bring their flavours together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 675 calories, 53g protein, 50g carbs, 24g fat.

The potatoes provide most of the carbohydrates, while monkfish supplies most of the protein. Olive oil is the main source of fat; serve a generous portion of vegetables or salad alongside to balance the plate.

Prepare the ingredients

Potatoes: small ones can be left whole if they are evenly sized; larger ones may take longer to soften, so cut them to a similar size.

Onions: slice them before adding them to the dish so they cook beneath and around the fish. The recipe also includes garlic in the ingredients list, though the method does not specify when to add it; include it with the vegetables if using it.

Make the marinade count

Lemon juice and white wine season the fish and potatoes during the one-hour rest. Arrange the ingredients in the baking dish before pouring over the liquids, so the seasoning reaches more than just the top.

Keep the dish covered or chilled while it marinates if preparing it ahead. The stated method calls for about one hour of marinating.

Watch for doneness

The recipe gives a baking time of about 1 hour 15 minutes at 180°C. Look for potatoes that are tender when pierced and fish that is opaque and flakes readily.

Ovens and the size of the fish pieces can affect the timing. Begin checking before the full time has passed, and spoon the pan sauce over the fish and potatoes occasionally as directed.

Keep the fish moist

Olive oil and the liquid in the dish form the sauce for basting. Spoon it over the fish and potatoes during baking rather than leaving the surface dry.

Avoid extending the bake once the fish is cooked through. If the potatoes need more time, you can take the fish out and let the potatoes finish in the oven.

Serving ideas

Serve the monkfish straight from the baking dish, with the potatoes, onions and pan juices. Chopped parsley added after baking gives the finished dish a fresh, herbal note.

A crisp green salad or simply cooked green vegetables make a light accompaniment. Bread is useful for soaking up the lemony cooking juices.

Recipe notes & tips

• Cut the potatoes to a similar size so they cook at a similar pace.
• Use a baking dish large enough to hold the fish and potatoes without piling them too deeply.
• Spoon the pan juices over the ingredients during baking, as the method directs.
• Check the thickest part of the fish for opaque flesh and easy flaking.
• Chop the parsley shortly before serving to keep its flavour fresh.

Variations

• Add garlic: include the listed cloves with the potatoes and onions before marinating.
• Use larger potatoes: cut them into evenly sized chunks so they soften in time.
• Add paprika: season the fish and potatoes with a little paprika for gentle warmth.
• Include green vegetables: add quick-cooking vegetables near the end so they do not overcook.
• Swap the herbs: use chopped coriander instead of parsley for a different fresh finish.

Common mistakes to avoid

• Uneven potato pieces: cut them to a similar size so smaller pieces do not soften too early.
• Skipping the basting: spoon over the cooking juices occasionally to keep the fish and potatoes coated.
• Overcooking the fish: check for opaque, easily flaking flesh and remove it when done.
• Crowding the dish: use a roomy baking dish so the ingredients cook evenly.
• Forgetting the garlic: the ingredient list includes it, so add it with the vegetables even though the method does not say when.

How to store

Refrigerate leftovers in a covered container for up to 2 days. Reheat gently in a covered ovenproof dish until hot throughout, adding a splash of water if the pan juices have dried out.

Frequently asked questions