Seafood
raw monkfish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeKosher
ALSO KNOWN AS
raw anglerfishraw goosefishraw sea-devilraw lotte
SERVING
CALORIES
76
PROTEIN
14.5g
CARBS
0g
FAT
1.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories76kcal—
Protein14.5g29%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.5g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol25mg8%
Water83g—
MINERALS
Sodium18mg1%
Potassium400mg9%
Calcium8.0mg1%
Iron0.30mg2%
Magnesium21mg5%
Phosphorus190mg15%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.06mg5%
Niacin (B3)2.3mg14%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.20mg12%
Folate (B9)4.0µg1%
Vitamin B120.90µg38%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece250g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein
- ✓Rich in Selenium which supports thyroid function
- ✓Provides Vitamin B12 for nerve health and DNA synthesis
- ✓Low in calories and fat, making it heart-healthy
- ✓Contains phosphorus for bone and teeth maintenance
COOKING TIPS
In the kitchen.
- 1Always remove the greyish-purple membrane before cooking as it is tough
- 2Avoid overcooking as the flesh can become rubbery and dry
- 3Excellent for stews and soups as the meat holds its shape well
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Keep wrapped tightly in plastic or in an airtight container to prevent drying
- Freeze for up to 3 months if not using immediately
FAQ
Frequently asked questions.
How long does raw monkfish last in the fridge?
Raw monkfish is highly perishable and should be consumed within 1 to 2 days of purchase.
Can raw monkfish be frozen?
Yes, it can be frozen for up to 3 months. Wrap it tightly in moisture-proof freezer paper or plastic wrap.
What should I look for when buying raw monkfish?
Look for flesh that is pearly white, firm to the touch, and has a mild, fresh sea scent rather than a fishy odor.
What is a good substitute for monkfish?
Lobster, scallops, or firm white fish like cod or halibut are the best substitutes due to the similar texture.
How do I prepare monkfish for cooking?
Rinse under cold water and pat dry. Crucially, peel away the thin, translucent grey membrane that covers the tail meat.
Is monkfish high in mercury?
Monkfish contains moderate levels of mercury; it is generally recommended to limit consumption to a few times a month.
Why is monkfish called 'poor man's lobster'?
It earned this nickname because its firm, meaty texture and sweet flavor are remarkably similar to lobster tail.
What are the best cooking methods for monkfish?
Monkfish is versatile and excels when roasted, grilled, pan-seared, or poached in stews.
Is monkfish a fatty fish?
No, monkfish is a very lean fish with less than 2 grams of fat per 100g serving.
