Greek-Style Monkfish

21 Reviews
84% would make this recipe again

Monkfish and fennel in a white wine and feta cheese sauce.

Monkfish having been placed on Greenpeace's red list, please replace it with lobster or shrimp.

Preparation : 10 min Cooking : 15 min
260 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Diabetes-friendly


2 green onions/scallions, green tops only, chopped
1/2 fennels, thinly sliced 180 g
2 tbsp olive oil 30 mL
1/4 dried chili peppers, minced 0.1 g
1/3 cup white wine 85 mL
460 g monkfish / angler fish, or shrimp, cut into pieces
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
60 g feta cheese, crumbled

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.


  1. Remove and discard the thick backbone of the monkfish. Trim all membranes and cut the flesh into large pieces (each about 4 cm thick, and weighing approximately 80-100 g). Season with salt and pepper. Set aside.
  2. Prepare the vegetables: Chop the scallions; Cut the stalks from the fennel bulb, set aside a few green fronds for garnish, then discard the stalks. Halve the bulb lengthwise and thinly slice crosswise.

  3. Heat the oil in a skillet over medium-high heat. Add the scallions and sauté 1 min, then add the minced chili pepper and the fennel. Sauté 4-5 min, stirring occasionally, until the fennel begins to soften. Pour in the wine and bring to just a boil, then add the fish to the skillet. Cook, covered, over high heat, until the fish is just cooked through, 6-7 min. Check with a fork to see if it is cooked through.
  4. Remove the lid and crumble the feta cheese over the fish and the cooking liquid. Cook an additional 1-2 min, swirling the skillet frequently, until the cheese is just melted and the sauce is creamy, without letting it boil.
  5. Serve the fish immediately on the warmed plates, with the sauce spooned over it. Garnish with the reserved fennel fronds.

Nutrition Facts Table

per 1 SERVING (190 g)


% Daily Value




17 g

26 %

Saturated 6.1 g
+ Trans 0 g

30 %


90 mg


440 mg

18 %


7 g

2 %


2 g

10 %


2 g

Net Carbs

5 g


22 g

Vitamin A

12 %

Vitamin C

24 %


20 %


10 %


This recipe is :
Diet-related health claims  :
Free  :
Added Sugar
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2
Good source of  :
Calcium, Vitamin B6, Zinc
Source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K


1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 2 ½
Fats 3

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

21 Reviews (21 with rating only ) 84% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | Diabetes-friendly | High Calcium | Greek

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.