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Healthy Recipe: Spanish Monkfish

Everybody knows that fish is a great source of protein. And, salmon fits that bill – while also giving you a nice batch of omega 3’s. But, always eating salmon gets a bit boring after awhile. Tuna is also another great fish choice – but that gets a bit boring as well. So, how can you mix things up a bit? How can you still keep fish in your diet, while also doing something different than another round of salmon or tuna? Here’s a healthy recipe for Spanish Monkfish – another wonderful fish that is also a great source of protein!

Monkfish is low in mercury and high in protein – you get approximately 16g of protein in a 3 oz. serving. And, it has a texture similar to lobster. Try this recipe to mix things up a bit!

Spanish Monkfish

  • 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.

Serving Size: 1 serving. Source: Men’s Fitness

Bob Lachniet

View posts by Bob Lachniet
Bob Lachniet is the owner of Fitness 4 Home Superstore. He has been in the fitness equipment commercial and retail sales industry for over 25 years and has been owner of Fitness 4 Home Superstore since 2005. Bob truly cares about his customers and wishes to educate them on what is the right piece of fitness equipment for their particular circumstance.
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