Monkfish is a lean, nutrient-dense white fish that checks most of the boxes for a healthy protein source. A 100-gram serving of raw monkfish has just 76 calories and 1.5 grams of fat while delivering over 14 grams of protein. It’s low in sodium, low in cholesterol, and rich in several vitamins and minerals your body needs daily.
Protein and Calorie Profile
Monkfish is one of the leaner options at the fish counter. That 100-gram serving (a little under 4 ounces raw) contains only 1.52 grams of total fat, with just 0.34 grams of saturated fat. Cholesterol sits at 25 milligrams, which is modest compared to shrimp or squid. There are zero carbohydrates, making it a straightforward source of high-quality protein whether you’re watching calories, managing blood sugar, or simply looking for a filling meal that isn’t heavy.
The texture of monkfish is often compared to lobster: firm, meaty, and satisfying. That density means it holds up well to grilling, roasting, and pan-searing, so you don’t need to coat it in batter or heavy sauces to make it enjoyable.
Key Vitamins and Minerals
NOAA Fisheries lists monkfish as a “very good source” of protein, phosphorus, and selenium, and a “good source” of niacin, vitamins B6 and B12, and potassium. That’s a strong micronutrient lineup for a single food.
Selenium stands out in particular. A 100-gram serving provides 36.5 micrograms, which covers roughly two-thirds of the recommended daily intake for adults. Selenium supports thyroid function, helps your immune system operate efficiently, and acts as an antioxidant that protects cells from damage. Most people get enough selenium from a varied diet, but fish like monkfish make it easy to top up.
The B vitamins in monkfish, especially B12, play essential roles in nerve function, red blood cell production, and energy metabolism. B12 is found almost exclusively in animal foods, so seafood is one of the most reliable ways to maintain healthy levels.
Mercury Levels
Mercury is a reasonable concern with any seafood, and monkfish falls in a moderate range. FDA testing data shows an average mercury concentration of 0.161 parts per million, with a maximum recorded level of 0.289 ppm across sampled fish. For context, high-mercury species like swordfish and king mackerel typically average above 0.7 ppm, while low-mercury favorites like salmon and tilapia tend to sit well below 0.1 ppm.
Monkfish lands in a middle zone, similar to halibut or snapper. For most adults, eating monkfish a couple of times per week is unlikely to pose a problem. If you’re pregnant or feeding young children, you may want to favor lower-mercury options more often, though an occasional serving of monkfish fits comfortably within standard dietary guidance for seafood.
Heart Health Benefits
The combination of very low saturated fat, minimal sodium (just 18 milligrams per serving), and modest cholesterol makes monkfish a heart-friendly protein. Replacing red meat with lean fish like monkfish even once or twice a week can shift your overall fat intake in a favorable direction.
Monkfish flesh itself isn’t particularly high in omega-3 fatty acids compared to oilier fish like salmon or mackerel. If omega-3s are your primary goal, you’ll get more from those fattier species. That said, monkfish still contributes to the broader cardiovascular benefits associated with regular fish consumption: lower triglycerides, reduced inflammation, and better blood pressure regulation over time.
Monkfish Liver Is a Different Story
If you’ve encountered “ankimo” at a Japanese restaurant, that’s monkfish liver, and nutritionally it’s a completely different food from the flesh. While the meat is lean at 1.5% fat, the liver ranges from 31% to 43% fat depending on the season. That’s an enormous difference.
The upside is that monkfish liver is exceptionally rich in omega-3 fatty acids. Research published in the journal Foods found that nearly 27% of the fat in monkfish liver consists of omega-3s, with a particularly high concentration of DHA and EPA, the two forms your body uses most readily. The omega-3 to omega-6 ratio clocked in at 9.2 to 1, which is outstanding. Most Western diets skew heavily toward omega-6, so foods with this kind of ratio can help restore balance.
The tradeoff is caloric density. Ankimo is rich, typically served in small portions for good reason. Think of it more like a nutrient-dense delicacy than an everyday protein source. A few slices deliver a meaningful dose of beneficial fats, but a full plate would be excessive.
How Monkfish Compares to Other White Fish
- Versus cod: Very similar in calories and protein. Monkfish edges ahead in selenium content and has a firmer texture that holds up better in stews and on the grill.
- Versus tilapia: Tilapia is lower in mercury but also lower in B vitamins and selenium. Monkfish offers a richer nutritional profile overall.
- Versus halibut: Comparable mercury levels and nutritional content, though halibut tends to be pricier. Both are solid choices for lean, mineral-rich protein.
Best Ways to Keep It Healthy
Monkfish is naturally low in fat and calories, so your cooking method matters. Roasting with olive oil, herbs, and lemon preserves its nutritional advantages. Pan-searing in a small amount of butter or oil works well too, since the firm flesh develops a nice crust without falling apart. Wrapping it in bacon (a popular restaurant preparation) adds flavor but also adds saturated fat and sodium that negate some of the benefits of choosing fish in the first place.
Because monkfish has a mild, slightly sweet flavor, it absorbs marinades and spice rubs easily. A simple combination of garlic, paprika, and a squeeze of citrus keeps the dish clean and lets the nutritional profile do its work. Pairing it with vegetables and whole grains rounds out the meal without adding much complexity to your cooking.