Blackened Monkfish with Mango Salsa

3 years ago

How do you get through the week? This simple dinner is super easy, and full of flavor.  I am discovering new places to shop and source food after my move to New Jersey.  As I was purusing the fish counter, I came across monkfish.  Known as poor man's lobster, this meaty fish is more like a steak.  

monkfish, mango salsa
Monkfish is thick and perfect for blackening.  First thing is first: the rub.

1) The rub I put together was sea salt, garlic powder, ground pepper, thyme, fresh grated ginger, and Trader Joe's 21 seasoning.  

spice rub monkfish

2) To blacken the fish, heat a cast iron skillet on high so that it gets really hot.  Rub the seasoning over the fish on both sides, and lay  fresh dill on the fish.  I use 2 tsp of Kerrygold grass-fed butter in the hot skillet, then blacken the fish on one side for 2 minutes. Flip the fish over, and pour another tsp of butter over each filet while it is cooking.  To learn more about why I use grass-fed products click here.


grass fed, pasteurized, Kerrygold
grass-fed butter



blackened monkfish

3) For the mango salsa: you will need a fresh mango, avocado, and cherry tomatoes.

mango salsa, avocado, healthy fats

4) Slice up the cherry tomatoes, avocado, and mango.

chopped tomatoes, mango salsa
sliced tomatoes




sliced avocado, mango salsa, healthy fats, monounsaturated fats
slicing avocado



chopped avocado, mango salsa
chopped avocado


5) Top fish with the salsa.   I served this with roasted butternut squash, green beans and red onion. It's so easy!


monkfish, mango salsa

Pantry Doctor Fish Rub:

  • 2 tsp garlic powder
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 2 tsp Trader Joes 21 seasoning mix
  • 2 tsp thyme
  • 1 tsp grated fresh ginger
  • fresh dill

Blackened Monkfish:

  • 2 monkfish filets
  • 4 tsp Kerrygold grass-fed butter
  • fish rub

Mango Salsa:

  • 1 mango
  • 1 avocado
  • 1 cup cherry tomatoes

Try this with side my simple side of roasted butternut squash.


Have you every tried poor man's lobster? 

-Wendie Schneider RDN, MBA "The Pantry Doctor"

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