You have two choices when it comes to fish: tuna or salmon right? They’re easy to find and prepare. But monkfish has low mercury and high protein — 16 grams in a three ounce serving — making this meal worthy. 

Beggar’s banquet: Monkfish texture is similar to lobster, but it’s inexpensive. It’s often referred to as “poor man’s lobster.”



  • 2 tsp + 1/4 tbsp olive oil
  • 1/2 clove garlic
  • 3 1/2 oz canned diced tomatoes
  • 1 pinch salt and black pepper
  • 6 oz monkfish
  • 1/2 tbsp fresh parsley, chopped


  1. Preheat oven to 425. Place a skillet over medium heat and add 2 teaspoons oil. Add garlic, reduce heat to medium-low, and cook 2 minutes.
  2. Add tomatoes with juice and salt and pepper. Simmer 20 minutes.
  3. While sauce cooks, brush fish with remaining oil and season well with salt and pepper. Bake until just done in the center, 12-15 minutes.
  4. Add parsley to sauce, season to taste with salt and pepper, and remove from heat. Spoon sauce over fish and serve.
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