My miso and ginger monkfish 🐟 (IBS friendly)

Tomorrow is Fish Friday people! 🐟🐠🐑 And although I love a good crispy battered fish and chips once in while, I do enjoy some healthier fish dishes to keep my seafood cravings at bay whilst still eating healthy. So check out my last Asian inspired recipe that will warm your belly with some fiery ginger goodness 😊

Monkfish has always been one of my favorite fish to cook and eat because of its delicate flavor and really meaty texture that holds its shape on a skewer for a BBQ, grilled in a pan or stewed in a saucy dish like a curry. It is not the cheapest of fishes but I usually manage to buy it on promotion (20% off at Waitrose on Friday if you live in the UK!) so worth a try if you never tasted some before as it’s unlike anything else!

For this recipe, I also use fresh ginger that gives the warmth to the dish and because it is great to settle upset tummies (it definitely does with my IBS belly!). And if you are not a big fan of biting into a fresh piece of ginger, you can just roughly slice it and use it to infuse in the marinade then discard it at the end of the cooking process.

So let’s get cooking!

Servings: 2-3 portions

Time required: 30 minutes

Level of difficulty: Easy

Equipment required: Rice cooker or saucepan/casserole dish with lid that is oven proof


  • Monkfish tail (mine was about 250g)
  • Ginger root (thumbsize piece)
  • 1 tsp of Miso paste (I use the red one)
  • 2 tbsp of Teriyaki sauce (gluten free if needed)
  • lemon wedges
  • Sesame oil
  • 1 tsp of sesame seeds
  • 1/4 tsp of cayenne pepper (or more if you like it spicy!)
  • Few sprigs of fresh coriander

To go with, it I made a Basmati rice with some runner beans:

  • 1 cup Basmati rice
  • 2 cups of water
  • 200g of runner beans
  • Pinch of salt


  1. Using a peeler, remove the stringy bit of the runner beans then chop them in bitesize pieces
  2. Pour a little less than 2 cups of water in the rice cooker alongside 1 cup of Basmati rice (you can rinse the rice a couple of times beforehand to remove some of the starch but I like mine sticky!)
  3. Throw in the runner beans then let it cook whilst you’re getting on with the fish. If you don’t have a rice cooker then pour everything in a ovenproof pan or casserole dish then bring to the boil on a hob on a medium/high heat. Add the beans and cover the pot tightly with aluminium foil or a lid if you have one, then put the whole thing in a preheated oven at 180Β°C for ~13 minutes (or until the rice is done).
  4. Chop your monkfish in 2cm slices and most of the coriander (reserve some to sprinkle on the final dish) then mix it with the Teriyaki sauce, Miso paste, sesame seeds and cayenne pepper
  5. Peel and cut your ginger in matchsticks (or slices if you want to remove it later)
  6. Fry the ginger in a hot pan with a teaspoon of sesame oil for 3-4 minutes at high heat then add the pieces of fish and the marinade
  7. Cook the fish for 5 minutes shaking/stirring it constantly
  8. Add half a cup of water when it starts to look a bit dry and scrap all the delicious flavors from the bottom of the pan with a wooden spoon to mix them with the sauce
  9. Cook for a further minute or two before taking the pan off the heat, into a serving dish
  10. By then, your rice should be ready as well so fluff the rice and beans up with a fork then serve everything straight away with some chopped fresh coriander on top and a wedge of lemon on the side

Et voila! Enjoy! 😁 Let me know as well what is your favorite way of cooking fish in the comments below! Happy end of the week πŸ‘

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