Craving a good sandwich? Try this monkfish roll! It’s like a lobster roll, but made with monkfish instead of lobster. This recipe is great for weeknights as it’s a bit less intimidating than cooking fresh lobster, and comes together relatively quickly. Plus, this version is lightened up from traditional rolls by using Greek yogurt and light mayonnaise instead of standard mayo.
Disclosure: This post is brought to you as part of the Massachusetts Seafood Ambassador program, sponsored by Eating with the Ecosystem. As always, all opinions are my own.
Why use monkfish?
Monkfish isn’t the prettiest fish in the sea – but that doesn’t make it any less tasty! Also known as “poor mans lobster”, monkfish has a mild taste and firm texture (similar to lobster) that holds up well in a roll like this.
Plus, monkfish is available locally here in Massachusetts all year round! You can find it at certain grocery stores (I’ve had the most luck with Whole Foods), local fish markets, or ordering it online (I love Red’s Best).
Ingredients
Here’s a photo of everything you’ll need to make this recipe, along with selected ingredient notes:
- Light mayonnaise – I prefer this to give it a light, fresh feeling. But you might prefer a richer taste, in which case feel free to use full-fat mayonnaise.
- Whole wheat hot dog buns – These add a little extra fiber compared to white buns, but feel free to use whichever you have on hand.
Instructions
You’ll find the full recipe card with ingredient amounts at the bottom of the post, but here’s a helpful overview with photos.
Start by mixing together the Greek yogurt, light mayo, lemon juice, lemon zest, scallions, celery, and the rest of the salt. Place that in the fridge until you’re ready to use it.
Next, heat a little butter in a skillet. Season the monkfish with salt, then place it in the pan.
Cook for about 3 to 6 minutes per side. Thicker pieces of fish will need a little longer, thinner pieces will cook more quickly. For context, the monkfish fillets pictured here took around 5 minutes per side.
When the monkfish is done, set it aside on a cutting board.
Place your hot dog buns in a 350 degree oven for about 5 minutes, until they’re toasty.
While those are toasting, chop the monkfish and add it to the Greek yogurt mixture. Toss well.
Add the monkfish mixture to the hot dog buns, and enjoy! If you’d like, you can layer the buns with lettuce, though I tend to just throw the mixture right in there.
I like this roll served warm, but you can also refrigerate the monkfish salad portion and serve it cold on untoasted buns too. Totally your call.
I personally love to serve these with these seasoned air fryer potato wedges – you can make ’em at the same time and everything comes together quickly.
Recipe FAQ
Here are some common questions that may arise as you prepare this recipe:
Because of the change of texture that can occur with the Greek yogurt in the rolls, it’s not recommended to freeze them.
Sure. Sauté your fish in oil instead of butter, and skip the Greek yogurt in the recipe – use all light mayonnaise instead.
Yes. Just use a gluten-free bun instead of a standard hot dog bun.
Nutrition Benefits
This monkfish roll is one of my favorite summertime dishes for many reasons:
- It’s a lightened-up roll: According to the Food Network, restaurant offerings for lobster rolls are typically 600 to 1440 calories. While there’s nothing inherently wrong with that, and I love a good indulgent roll sometimes – there are other times that I would prefer a lighter option. This version clocks in at 275 calories.
- Provides protein: Each roll provides 27 grams of protein, important for muscle repair and recovery after workouts.
- Has an assortment of B vitamins: The variety of B vitamins are important in many roles in the body, including energy metabolism.
- Contributes 15% of your daily magnesium needs: This mineral is under consumed in the US, but is involved in many key functions (and may be particularly important for athletes).
- Contributes 15% of your daily potassium needs: With roles such as electrolyte balance and blood pressure regulation, potassium is definitely an important nutrient.
More Monkfish Recipes
Expand your monkfish meal routine with some more tasty recipes:
- Monkfish curry
- Sumac & za’atar roasted monkfish
- Monkfish in tomato garlic sauce
- Monkfish with herb brown butter
- Steamed monkfish with garlic and ginger
I hope you enjoy these! If you get a chance to try ‘em, feel free to leave a recipe rating or comment below.
Monkfish Rolls
Ingredients
- 2 tbsp plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 1 tbsp lemon juice
- 1 ½ tsp lemon zest
- 2 scallions, tops only, chopped
- 1 stalk celery, finely chopped
- ¼ tsp salt divided
- 1 tbsp butter
- 1 ¼ lb monkfish fillets
- 4 whole wheat hot dog buns
- Extra lemon wedges for serving
Instructions
- Preheat the oven to 350 degrees F.
- In a medium mixing bowl, combine the Greek yogurt, light mayo, lemon juice, lemon zest, scallions, celery, and ⅛ teaspoon of the salt. Place in the fridge until ready to use.
- Place a skillet over medium heat. Add the butter and let it melt in the pan. Season the monkfish with the remaining ⅛ teaspoon of the salt, then place it in the pan. Cook for 3 to 6 minutes per side, depending on the thickness of your fillets, or until the internal temperature reaches 145 degrees F. Remove to a cutting board.
- Place the hot dog buns on a baking sheet and place in the oven for 5 minutes at 350 degrees F, or until toasty.
- Coarsely chop the monkfish while the buns are toasting. Mix it into the mayo mixture. When the buns are done, divide the monkfish mixture between the buns. Serve with extra lemon wedges for squeezing on top.
Notes
- The monkfish fillets pictured above took around 5 minutes per side.
- You can add lettuce to line the buns if you’d like.
- Feel free to use white hot dog buns if you prefer.
- Feel free to season with additional salt to taste.
Nutrition
Share: What’s your favorite kind of seafood sandwich? If you tried this recipe, what did you think?
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