Monkfish — Nutrients, Health Benefits, And Shopping Tips

Monkfish photo

Listonic Team

March 10, 2025

Monkfish, often dubbed the "poor man's lobster," boasts a firm texture and mild sweetness, making it a sought-after seafood choice. Packed with protein and essential nutrients, it’s important to know how to select the freshest monkfish and store it properly to preserve its quality and health benefits.

Nutrients

Check the detailed nutritional values of monkfish, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 76 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein18 g36%
Sodium72 mg3.13%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

🛒
Choose monkfish fillets that are firm to the touch, with a moist appearance and a fresh, mild ocean scent, avoiding any that look dull or have a strong fishy odor.
😋
Monkfish boasts a firm, sweet flesh that is low in fat and high in protein, making it a popular choice for seafood lovers seeking a healthier alternative to traditional shellfish. Its unique appearance, with a broad head and long body, belies its culinary versatility, as it can be grilled, roasted, or used in stews.
📦
To maintain monkfish freshness, store it in the coldest part of your refrigerator, ideally wrapped tightly in plastic wrap or in an airtight container. For longer storage, freeze it in a vacuum-sealed bag to prevent freezer burn.
📌
Monkfish is often referred to as "poor man's lobster" due to its firm, sweet flesh that resembles lobster meat, making it a popular and more affordable seafood option.

Health benefits

Discover the health benefits of monkfish, a lean source of protein rich in omega-3 fatty acids, which supports heart health and promotes overall wellness.
  • High in protein, which is essential for muscle growth, repair, and overall body function.
  • Low in calories, making it a great option for those looking to maintain or lose weight while still getting necessary nutrients.
  • Rich in omega-3 fatty acids, which support heart health and may reduce the risk of chronic diseases.
  • Source of important minerals like magnesium and potassium, which are vital for various bodily functions, including muscle and nerve function.

Health risks

Understand the potential health risks associated with monkfish.
  • High mercury levels in monkfish can pose a risk of mercury poisoning, particularly for pregnant women and young children.
  • Allergic reactions may occur in individuals sensitive to fish or shellfish, leading to symptoms ranging from mild hives to severe anaphylaxis.
  • Potential for foodborne illness if not cooked properly, as monkfish can harbor harmful bacteria and parasites.
  • Environmental contaminants such as polychlorinated biphenyls (PCBs) and dioxins may accumulate in monkfish, posing long-term health risks.
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How to choose monkfish

When choosing monkfish, look for fillets that are firm and moist, with a translucent appearance that indicates freshness. The flesh should have a mild, sweet scent, free from any strong fishy odors that could suggest spoilage.

Avoid monkfish that appears discolored or has a slimy texture, as these can be signs of age or improper handling. Fresh monkfish should have a clean, briny aroma reminiscent of the sea, enhancing the overall culinary experience when cooked.

How to store monkfish

To ensure your monkfish stays fresh and flavorful, store it in the refrigerator if you plan to use it within a couple of days. Wrap the fish tightly in plastic wrap or place it in an airtight container to prevent exposure to air and moisture. For longer storage, freezing is the best option. Make sure to wrap the monkfish in freezer-safe packaging, such as heavy-duty aluminum foil or freezer bags, to avoid freezer burn. Ideally, the temperature should be maintained at 0°F (-18°C) or lower.

When thawing monkfish, always do so in the refrigerator rather than at room temperature to minimize bacterial growth. Avoid refreezing thawed monkfish, as this can compromise its texture and flavor. Proper storage techniques will help you enjoy the delicate taste of monkfish at its best.

✅ Extra Tip

When cooking monkfish, be sure to marinate it for at least 30 minutes to enhance its mild flavor and achieve a more tender texture.

How long does it last?

Monkfish, when stored correctly, can maintain its quality for a reasonable amount of time. Fresh monkfish should ideally be consumed within 1-2 days of purchase if kept in the refrigerator. However, if you freeze monkfish, it can last for up to 6 months while retaining its flavor and texture. To ensure optimal freshness, it is important to wrap the fish tightly in plastic wrap or aluminum foil before placing it in an airtight container or freezer bag. Proper storage is essential; keeping monkfish away from air and moisture helps prevent freezer burn and preserves its taste and nutritional benefits.

What to do with leftovers?

Leftover monkfish can be a delightful addition to various dishes, ensuring that none of its unique flavor goes to waste. Consider flaking the cooked monkfish into a hearty seafood chowder or using it as a protein in a zesty fish taco recipe, topped with fresh salsa and avocado. You can also incorporate it into a pasta dish with a light cream sauce or toss it into a stir-fry with seasonal vegetables for a quick meal. If you're feeling adventurous, blend the leftover monkfish into a savory fish spread for crackers or sandwiches. For longer storage, vacuum-seal and freeze the monkfish, allowing you to enjoy its deliciousness in future meals without compromising its quality.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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