Ingredients:

  • 2 monkfish fillets (6-8 oz/ 170-225g each), about 1-inch thick
  • 1 tablespoon olive oil (15 ml)
  • 1 tablespoon butter (15g), unsalted
  • Salt and freshly ground black pepper to taste
  • 4 tablespoons (1/2 stick) unsalted butter (57g)
  • 2 cloves garlic, minced
  • 2 tablespoons fresh lemon juice (30 ml)
  • 2 tablespoons chopped fresh parsley (or a mix of parsley, chives, and tarragon) (30ml or to taste)
  • 1 tablespoon capers, drained (15 ml) (Optional, but highly recommended!)
  • Pinch of red pepper flakes (optional, for a little kick)

Instructions:

  1. Pat the monkfish fillets dry with paper towels. Season generously with salt and pepper.
  2. Melt the butter in a small saucepan over medium heat.
  3. Add the minced garlic and cook until fragrant (about 30 seconds - don't let it burn!).
  4. Stir in the lemon juice, parsley (and other herbs), capers, and red pepper flakes (if using).
  5. Remove from heat and set aside, keeping warm.
  6. Heat the olive oil and butter in the large skillet over medium-high heat until shimmering.
  7. Carefully place the monkfish fillets in the hot skillet.
  8. Sear for 3-4 minutes per side, or until golden brown and cooked through. Look for the internal temperature to reach 145°F (63°C) or when the fish flakes easily with a fork. Don't overcook! It will become rubbery.
  9. Drizzle the lemon-herb butter sauce over the seared monkfish. Serve immediately.