Monkfish Soup
Monkfish, often referred to as the “poor man’s lobster,” is a firm and mildly sweet fish that makes for a hearty, flavorful soup. Known for its dense, meaty texture and versatility, monkfish is perfect for soups, where it can absorb rich, savory broths without losing its integrity.
Monkfish soup is a delightful dish that combines the delicate flavor of the fish with vegetables, herbs, and spices, creating a hearty and satisfying meal. Whether you’re a fan of seafood or simply looking to try something new, this monkfish soup is the perfect balance of comfort and elegance, ideal for a cozy dinner or a special occasion.
Ingredients
Serves: 6
Preparation Time: 20 minutes
Cooking Time: 30–40 minutes
Main Ingredients:
1 lb (450g) monkfish fillets, skinless and boneless, cut into chunks
2 tablespoons olive oil
1 medium onion, chopped
2 celery stalks, chopped
2 medium carrots, peeled and diced
2 garlic cloves, minced
1 large potato, peeled and diced
1 can (14.5 oz) diced tomatoes, with juices
4 cups fish stock or chicken broth
1 cup dry white wine (optional, for deglazing)
1 teaspoon dried thyme
2 bay leaves
Salt and freshly ground black pepper, to taste
1/2 teaspoon smoked paprika (optional, for a smoky flavor)
1 tablespoon fresh parsley, chopped (for garnish)
1 tablespoon fresh lemon juice (optional, for added brightness)
Optional Add-ins:
1/2 cup corn kernels (fresh or frozen)
1/2 cup fennel, thinly sliced, for extra depth of flavor
1 teaspoon chili flakes for a spicy kick
How to Make Monkfish Soup
Step 1: Prepare the Ingredients
Rinse the monkfish fillets under cold water and pat them dry with paper towels. Cut the fish into bite-sized chunks.
Peel and chop the potatoes, carrots, and celery. Mince the garlic and chop the onion.
If using fennel, thinly slice it, and set aside.
Step 2: Sauté the Vegetables
In a large pot or Dutch oven, heat olive oil over medium heat.
Add the chopped onion, celery, and carrots. Sauté for about 5–7 minutes, or until the vegetables are softened and the onion becomes translucent.
Add the minced garlic and cook for an additional 1 minute, allowing the garlic to become fragrant.
Step 3: Build the Soup Base
If using white wine, pour it into the pot to deglaze, scraping up any brown bits from the bottom of the pot. Let the wine cook off for 2–3 minutes.
Add the diced tomatoes (with juices), fish stock (or chicken broth), and potatoes to the pot. Stir well to combine, and bring the soup to a simmer.
Add the dried thyme, bay leaves, smoked paprika (if using), and a pinch of salt and pepper. Stir again, and bring the soup to a boil.
Step 4: Simmer the Soup
Once the soup comes to a boil, reduce the heat to low and let it simmer, uncovered, for 15–20 minutes, or until the potatoes and carrots are tender.
If you’re adding fennel, corn, or chili flakes, do so at this stage and continue simmering for another 5 minutes to allow the flavors to meld together.
Step 5: Add the Monkfish
Gently add the monkfish chunks to the pot. Stir carefully, being cautious not to break up the fish.
Simmer the soup for another 5–7 minutes, or until the monkfish is cooked through and flakes easily with a fork. The fish will release its natural sweetness and add depth to the broth.
Step 6: Final Seasoning and Serve
Taste the soup and adjust the seasoning with more salt, pepper, or smoked paprika, if needed.
If desired, add a squeeze of fresh lemon juice to brighten the flavors.
Ladle the soup into bowls, garnish with freshly chopped parsley, and serve hot. This soup is delicious on its own or paired with crusty bread for dipping.
Chef’s Notes
Choosing Monkfish: Monkfish is an excellent choice for soups because of its firm texture and subtle flavor. It holds up well in a broth without breaking apart. If you can’t find monkfish, cod, haddock, or other firm white fish can be used as a substitute.
Flavor Variations: Feel free to customize the soup by adding ingredients like fennel for an extra layer of complexity, or chili flakes for a bit of heat. You can also replace the white wine with a splash of brandy for a deeper, richer flavor.
Broth Options: For a lighter soup, you can use vegetable broth instead of fish or chicken stock. If you prefer a creamier version, you can add a splash of heavy cream or coconut milk just before serving.
Thickening the Soup: If you prefer a thicker soup, mash some of the potatoes or use an immersion blender to puree a portion of the soup before adding the monkfish. This will give the soup a creamier texture without adding any cream.
Freezing: This soup can be frozen for up to 2–3 months, but it’s best to freeze it without the fish. Add the monkfish when reheating to ensure it doesn’t become overcooked or rubbery.
Nutrition Information (per serving)
Calories: 280
Protein: 28 grams
Fat: 7 grams
Carbohydrates: 30 grams
Fiber: 4 grams
Vitamin A: 90% of Daily Value (DV)
Vitamin C: 30% of DV
Calcium: 6% of DV
Iron: 15% of DV
This monkfish soup is a nutritious and well-balanced meal. It’s high in protein thanks to the monkfish and provides a good amount of dietary fiber from the vegetables. The soup also delivers essential vitamins, particularly vitamin A and C from the carrots and tomatoes, which are vital for immune health and skin care. The healthy fats from olive oil contribute to the overall richness of the soup without being overly heavy.
Conclusion
Monkfish soup is an elegant and comforting dish that brings out the natural flavors of seafood while incorporating the hearty vegetables typical of a chowder. The firm, sweet monkfish pairs wonderfully with a flavorful broth and a combination of aromatic vegetables, making this soup a great option for those looking to enjoy a seafood-based dish without it being overly rich. Whether you serve it as a starter or a main course, monkfish soup is a crowd-pleasing meal that combines both sophistication and warmth. Its versatility allows you to adjust the ingredients and seasonings to suit your taste, making it a perfect addition to any meal rotation.