Incorporating Underutilized Fish Into Your Meal Prep

Monkfish Sliders


  • 2lbs of monkfish sliced into medallions and pounded thin

  • 4 cups of flour

  • 2 cups of vegetable oil

  • 1 tablespoon of Cajun seasoning

  • 1 tsp of granulated garlic

  • Salt and pepper

  • 2 dozen small potato rolls

  • 1 medium head of green cabbage, cut in half and sliced thin

  • 1 carrot shredded

  • 1 tsp poppy seed

  • 3 cups of mayo

  • 1 tbls honey

  • 1 tbls apple cinder vinegar

  • 2 tbls sriracha


Mix the flour, Cajun seasoning, granulated garlic, salt and pepper and coat monkfish with flour. In a heavy bottom pot, heat oil and lightly fry until fish is fork tender, 10 minutes. Lay out on paper towels and lightly salt.

Mix 2 cups of mayo, carrot, poppy seed, cabbage, honey and vinegar. Taste and season with salt and pepper.

Mix 1 cup of mayo with sriracha and stir.

Spread sriracha on potato rolls and assemble slider, serve coleslaw on the side.

Award Winning Fish Stew



  • One large red pepper, large dice

  • One large green pepper, large dice

  • Three plum tomatoes, large dice

  • One can San-Marzano tomatoes

  • Two Yukon gold potatoes, medium dice

  • Two cloves garlic, minced

  • Two carrots, medium diced 

  • One poud of chorizo, large dice 

  • Two pounds of monkfish, large chunk

  • Two tablespoons of olive oil

  • Salt and pepper

  • Portuguese seasoning

  • One quart of homemade fish stock or fish base

  • Three pounds of fish bones

  • Two stalks of celery, medium dice

  • One small onion, medium dice 

  • One stalk of leek, clean well and diced

  • One bulb of fennel, medium dice

  • One bunch of fresh parsley stems

  • One bunch of fresh thyme

Monkfish Puttanesca


2 lbs monkfish fillets, diced into 1 inch chunks 

¼ cup olive oil 

4 cloves of garlic, smashed 

2 tablespoon hot pepper relish 

4 anchovy fillets, chopped 

½ cup Kalamata olives, pitted 

¼ cup capers 

1 (28oz) can of San Marzano Tomatoes, crushed 

Salt/pepper to taste 

Chopped parsley 

Grated parmesan 


In a heavy bottom pan heat olive oil and add garlic, anchovy until fragrant.

Add hot pepper relish, capers, olives and tomatoes. When it begins to simmer add the monkfish and stir.

Add a little water if needed. Simmer for @ 15 minutes until fish is fork tender and done 

Add parsley and top with parmesan cheese 

Monkfish in a Cream Sauce

Monkfish with Kelp Tomato Cream Sauce



4oz pieces of monkfish 

1 bag of fresh spinach 

2 lbs of kelp (slaw cut) 

2qts halved grape or cherry tomatoes 



lemon zest and juice 

White wine 


Heavy cream 


Salt and pepper 



Sear monkfish with desired seasonings 


Sauté spinach, kelp, garlic, onion, tomatoes, add lemon zest and juice, deglaze with white wine 

Add heavy cream 

Thicken with roux if desired 

Finish with fresh basil salt and pepper 


Ladle cream sauce over monkfish 

Red Fish Cassoulet with a Tomato Cilantro Puree


5 large onions, diced 

6 red peppers, diced 

6 yellow peppers, diced 

1 bunch of celery, diced 

2 bags of chopped kale 

8# in-harvest Aztec blend 

1 can of pinto and 1 can of black beans 

1c lime juice 

2c white wine 



Baked fish for 10-12 min in oven, Cool and flake  


Cook Aztec blend in veg stock & reserve  

Sauté onion, peppers and celery 

Add chopped kale 

Add beans 

Add wine and lemon juice, cook for about 8min +- 

Fold in rice blend and flaked fish (mixture should be a little on the wet side but should hold form) 

Season with salt and pepper 

Tomato cilantro puree 

6 shallots 

3/4c garlic cloves 

2c white wine 

3c diced tomato 

2c tomato paste 

1qt veg stock 

¾ chopped cilantro 



Sauté shallots & garlic 

Add wine, tomato products, stock and cook 20 min. 


Puree the mixture 


Season with cilantro, salt and pepper 

Assemble #6 scoop of cassoulet in bowl 

Ladle tomato puree around 

Place an optional garnish of sriracha coleslaw on top  

Combine all ingredients and simmer for one hour, strain

Add olive oil to a hot heavy bottom pan, add potato and carrot for 3 minutes stirring then add peppers, onions, season with salt, pepper and Portuguese seasoning. When stew becomes fragrant, add garlic, tomato, San Marzano tomatoes and chorizo, stir, then add stock to cover and simmer. When potato is almost done, add monkfish, season and cook until fish is done.

Optional Ingredients: 

Clams and mussels can be added. Add enough fish stock to cover the bottom of the pan. Tent with foil until they steam open. Add all juices and clams back to the stew. 

Monkfish Portuguese


2lbs of monkfish fillet cut into 1.5 inch chunks 

1 cup of red wine, (Madera) 

2 bouillons of Caldo de Marisco (fish broth)  

2 tbls of tomato paste 

1 red onion, small dice 

2 lbs of red potato cut into half inch dice 

2 tbls paprika 

1 tsp Red pepper seed 

Salt and pepper to taste 


2 tbls olive oil 




Heat up a heavy bottom pan that can go into the oven. 

Add olive oil, onion, potato, paprika, red pepper seed and sauté for a few minutes until the onions begin to color. 

Add tomato paste and bouillon and stir in 

Add wine and reduce by half, season with salt and pepper 

Add monkfish and enough water to just cover everything, stir and cover with foil and put it into a 350 degree oven for 30 minutes 

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