Monkfish with Spiced Lentils

Monkfish with Spiced Lentils

Firm, meaty monkfish works brilliantly with earthy lentils and warming spices. This is a simple but impressive dinner, with golden pan-fried monkfish served over a rich, gently spiced lentil base and finished with fresh herbs and lemon.

Monkfish holds its shape particularly well when cooked, making it ideal for pan-frying alongside a hearty accompaniment like lentils.

Serves: 2
Prep time: 10 minutes
Cook time: 30 minutes
Difficulty: Easy

Ingredients

For the monkfish

  • 2 monkfish tail portions, approximately 150–200g each
  • 1 tbsp olive oil
  • 20g butter
  • Salt and freshly ground black pepper
  • ½ lemon

For the spiced lentils

  • 150g Puy or green lentils
  • 1 small onion, finely chopped
  • 1 carrot, finely diced
  • 1 garlic clove, finely chopped
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • ½ tsp ground coriander
  • ½ tsp turmeric
  • 400ml vegetable or fish stock
  • 1 tbsp tomato purée
  • 1 tbsp olive oil
  • 1 tsp red wine vinegar
  • Handful of fresh parsley or coriander

Method

1. Cook the lentils

Rinse the lentils and place them in a saucepan with the stock. Bring to the boil, then reduce the heat and simmer for around 20–25 minutes, or until tender but still holding their shape.

Drain if necessary and set aside.

2. Build the spiced lentils

Heat the olive oil in a large frying pan over a medium heat. Add the onion and carrot and cook for 5–6 minutes, until softened.

Add the garlic, cumin, smoked paprika, coriander and turmeric. Stir for about a minute to release the spices.

Stir in the tomato purée, followed by the cooked lentils. Add a small splash of stock or water if the mixture looks dry.

Cook gently for another 3–4 minutes, then stir through the red wine vinegar. Season with salt and black pepper and finish with chopped fresh herbs.

3. Cook the monkfish

Pat the monkfish dry and season generously with salt and pepper.

Heat the olive oil in a large frying pan over a medium-high heat. Add the monkfish and cook for around 3–4 minutes on each side, depending on thickness, until golden on the outside and cooked through.

Add the butter towards the end of cooking and spoon the foaming butter over the monkfish.

Monkfish is quite forgiving, but avoid overcooking it as the texture can become firm. Similar pan-frying methods are used in established monkfish-and-lentil recipes.

4. Serve

Spoon the warm spiced lentils onto two plates and place the monkfish on top.

Finish with a squeeze of fresh lemon, a scattering of herbs and a drizzle of the buttery pan juices.

What to Serve With

The lentils make this a filling meal on their own, but you could also serve it with:

  • Crusty sourdough
  • Roasted vegetables
  • A simple green salad
  • Steamed greens
  • A spoonful of natural yoghurt

Why This Recipe Works

Monkfish has a firm, meaty texture and mild flavour, so it stands up particularly well to the earthy spices without being overwhelmed. The lentils add a satisfying richness, while lemon and fresh herbs bring some freshness to the finished dish.

Fishmonger’s Tip

Don't rush the monkfish. Get your pan properly hot before adding the fish so you get a good golden crust, then lower the heat slightly to finish cooking it gently. A squeeze of lemon at the end helps balance the richness of the lentils and butter.

Looking for Fresh Monkfish?

Try our Fresh Monkfish Tail, prepared by our fishmongers and ready to cook at home. It's a great choice for roasting, pan-frying, grilling or adding to curries and stews.

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