2 Monkfish fillets

Olive oil

Sea salt

Lemon to garnish

1 bag fresh watercress (optional)

Reduction Sauce

2 large cloves minced garlic

4 sprigs fresh thyme

1 tablespoon capers

1/4 cup dry white wine

2 tablespoons butter

Cooking Directions

Monkfish fillets are shaped more like a beef tenderloin roast - they are kind of round as opposed to having 2 distinct sides, so you have to rotate it a few times when searing.

2. Season lightly with sea salt. Sear fillet for about 10 minutes total (on medium high), rotating the fish several times to get a sear on all sides. When it's done, the inside should be white and no longer opaque (exactly what cooked lobster looks like).

3. Remove fish and let pan cool to low for the reduction. Start by scraping up any browned bits and add a bit more olive oil. Sautée garlic for about 1 minute or until fragrant. Deglaze pan with white wine and add capers and thyme.

4. After the mixture had reduced, I tasted it and thought it was too acidic, so I added 2 tablespoons of unsalted butter. (If you want a cleanse friendly substitute, you could probably use ghee). Melt the butter into the reduction.

While my fish was searing, I also sautéed some assorted mushrooms in olive oil in another pan and added minced garlic in the last 2 minutes of cooking for an amazing side dish.

5. Plate fillet over watercress and top with caper white wine reduction. Add garlic mushrooms if you like and enjoy!!


The fish is super buttery, and the caper reduction adds a nice flavor to the fish and watercress. I cleaned my plate in no time.

Look for more Fish Friday recipes in the coming weeks - I've got a ton of them! As for now, I'm off to hit the slopes in Park City and see if my ski bunny workout holds up to the test! Happy cooking!

#LiveHealthy,
Kat