Calories in Monkfish: Nutritional facts for Monkfish Types

A 100g serving of fresh raw monkfish contains 76 calories, while the same quantity of cooked monkfish provides 97 calories.

One kilogram (1000g) of fresh raw monkfish contains 760 calories, whereas a kilogram of cooked monkfish provides 970 calories.

A single raw monkfish tail fillet (200g) contains 152 calories. Retail offerings present distinct energy values, as a serving of Skinless and boneless monkfish fillets by Tesco Finest (100g) provides 97 calories, while a serving of Citarella Monkfish (1oz) contains 21.25 calories.

Monkfish provides notable physiological advantages, specifically regarding thyroid support, muscle maintenance, and neurological function. The fish functions as a concentrated source of selenium and complete proteins. The following points highlight these benefits.

• Supports Thyroid Function: Monkfish contains exceptionally high concentrations of selenium, a mineral critical for thyroid hormone synthesis. A study by Rayman, M. P. (2012), "Selenium and human health," confirmed that adequate selenium intake prevents thyroid dysfunction and supports metabolic regulation.
• Promotes Muscle Maintenance: The fish supplies high-quality complete protein necessary for tissue repair. Research by Paddon-Jones, D., & Rasmussen, B. B. (2009), "Dietary protein recommendations and the prevention of sarcopenia," established that leucine-rich proteins found in fish effectively stimulate muscle protein synthesis in adults.
• Boosts Neurological Health: Vitamin B12 found in the flesh aids in nerve health and cognitive processes. A study by O'Leary, F., & Samman, S. (2010), "Vitamin B12 in health and disease," established that Vitamin B12 is essential for maintaining the myelin sheath and preventing neurological degeneration.

Monkfish remains safe for most populations, yet specific environmental and biological concerns exist. Potential adverse effects are outlined below.

• Exposes to Mercury: Certain long-lived species of monkfish accumulate methylmercury over time. A study by Bosch, A. C., et al. (2016), "Heavy metals in marine fish meat and consumer health: a review," notes that predatory fish can exceed safe mercury limits, posing risks to fetal development.
• Triggers Fish Allergies: The fish contains parvalbumins, which are potent allergens for sensitive individuals. Research by Sharp, M. F., & Lopata, A. L. (2014), "Fish allergy: in review," indicates that these proteins remain stable even after cooking, causing reactions in allergic subjects.

Yes, monkfish are good for health because the fish supports cardiovascular efficiency, nerve function, and immune defense. The high Vitamin B12 content aids nerve function and red blood cell formation, a mechanism detailed in the study by O'Leary, F., & Samman, S. (2010), "Vitamin B12 in health and disease." Heart health improves through the presence of potassium and selenium, which help regulate blood pressure as explored by Rayman, M. P. (2012), "Selenium and human health." Immune health benefits from the protein content, which is essential for antibody production as confirmed by Li, P., et al. (2007), "Amino acids and immune function."

Caloric density fluctuates significantly between the flesh and the liver of the fish. Monkfish Liver (Ankimo) contains the highest energy load at approximately 441 calories per 100 grams due to high fat content. Cooked Monkfish Tail presents a moderate profile at 97 calories per 100 grams. Raw Monkfish offers the lowest profile at 76 calories per 100 grams, maintaining a lean composition suitable for low-fat diets.

Yes, monkfish is classified as a white fish due to the low lipid content and pearly white flesh found in the tail. The meat contains less than 2% fat by weight, aligning with the nutritional characteristics of other white fish like cod and haddock. The texture resembles lobster, earning the fish the nickname "poor man's lobster," but the biological classification places the species among lean, demersal white fish.

Sweet courses featuring monkfish are non-existent due to the fish's firm, lobster-like texture and distinct savory flavor. Culinary uses are strictly limited to savory main courses and appetizers where the flesh absorbs spices, acidic sauces, and savory broths. The natural salinity and protein composition do not pair well with sugar or fruit.

Cooking of monkfish alters the nutritional density of monkfish by reducing moisture content and potentially adding external fats. Grilling or roasting concentrates the protein content per gram due to water evaporation, slightly increasing the caloric density to 97 calories per 100g. Deep-frying significantly elevates the energy load and fat content due to oil absorption, often doubling the caloric value compared to steamed preparations.

Yes, monkfish is safe to eat when cooked properly, though consumers must monitor intake due to moderate mercury levels. The FDA classifies monkfish as a "Good Choice," recommending one serving per week for pregnant women and children. Proper cooking to an internal temperature of 145°F ensures the elimination of potential parasites found in wild-caught bottom dwellers.

Monkfish (Lophius spp.) originated in the North Atlantic Ocean, inhabiting the coastal waters of Europe and North America. Fishermen historically discarded the fish due to the grotesque appearance of the broad head and wide mouth. Culinary appreciation grew in the late 20th century as chefs recognized the firm, lobster-like texture of the tail meat, transforming the species from bycatch to a premium seafood delicacy.