Monkfish Provincial Recipe

We love fish in our house, but often the price tag prevents us from eating it more often.  A few weeks ago I went to Wegmans to see what they had for wild caught fish.  I looked longingly at the Alaskan salmon (for $24 a pound!!!) and eventually settled upon four filets of monkfish.  Nevermind that I had never had monkfish before.  The price was right, and it looked like it might be good — firm, white, hopefully not too fishy.  Little did I know, we were in for quite a treat.  Monkfish will now become a staple in my meal plans!

Of course, having never purchased monkfish before, I had no clue what to do with it so I consulted my good friend Google and discovered this recipe for Monkfish Provincial at

About 30 minutes before I wanted to have dinner ready, I gathered my ingredients and set to work.  First, I chopped the tomatoes, mushrooms and garlic.
Then I took out the monkfish and salted and peppered it real good. I cut it up into quarters.  The recipe says to chop them, but I wasn’t sure if I’d like it that way.  I think if I do it again, I’ll try chopping it up a bit more because once I got through the whole recipe, I realized that it is supposed to be more like a stew.  Oh well, live and learn.

I combined the salt, pepper, Cajun seasoning, and flour in a Ziplock bag and shook the monkfish around in there till it was all nice and coated. Then I heated some butter and olive oil in my saute pan and browned the monkfish well on both sides.

I added the tomatoes, mushrooms and garlic and cooked it for about 3 minutes before adding the wine and parsley.

I cooked it another 3 or 4 minutes till it was cooked through and flaky and served it with broccoli.

The recipe says to serve over pasta or rice, and I will definitely serve it over brown rice or quinoa next time. It needed something to soak up the juices, but it was still perfectly delicious if you’re trying to steer clear of carbs.

Monkfish Provincial
Recipe Type: Main Dishes, Seafood
Author: Jo-Lynne Shane
Serves: 4
  • salt and pepper to taste
  • Cajun seasoning to taste
  • 1/2 cup all-purpose flour
  • 1-1/2 pounds monkfish fillets, roughly chopped
  • 2 tablespoons olive oil
  • 1/4 cup butter
  • 3 cloves garlic, minced
  • 1 large tomato, diced
  • 1 (8 ounce) package sliced fresh mushrooms
  • 1/4 cup dry white wine
  • 1 tablespoon chopped fresh parsley
  1. In a resealable plastic bag, mix the salt, pepper, Cajun seasoning, and flour. Place the monkfish in the bag, seal, and shake to lightly coat.
  2. Heat the oil and melt the butter in a skillet over medium heat. Place the monkfish in the skillet, and cook for about 3 minutes.
  3. Mix in the garlic, tomato, and mushrooms, and continue cooking 3 minutes.
  4. Mix in the wine and parsley. Continue to cook and stir 2 minutes, or until the monkfish flakes easily with a fork.