Fish, monkfish, raw

Monkfish has a firm, dense texture often compared to lobster, which is why it is sometimes called poor man's lobster; it holds together well under high heat, making it suited to pan-searing, roasting whole on the bone, grilling on skewers, or poaching in a flavorful broth. Its mild, slightly sweet flavor takes well to bold pairings like garlic, butter, bacon, or a tomato-based stew, and it is a common feature in French-style fish preparations and bouillabaisse because it doesn't fall apart during longer cooking. The tail is the main edible portion, and removing the tough outer membrane before cooking keeps the fish from curling and toughening in the pan.

Fresh monkfish should smell clean and mild with firm, translucent flesh, and it is best cooked within a day or two of purchase or kept well wrapped in the freezer for longer storage. An 85-gram serving of raw monkfish has just 76 calories and 14.5 grams of protein, covering 29% of the daily value, with only 1.52 grams of fat, making it a lean, low-sodium option at 18 milligrams per serving for a simple seared or roasted fish dinner. Its dense texture also means it holds up in a stew without breaking apart the way flakier white fish can.