Cajun-Style Monkfish

1 - 2
PersonalPoints™ per serving
Total Time
28 min
8 min
20 min
Monkfish is a low-fat, firm-textured fish with a mild, sweet taste.


Uncooked monkfish

1 pound(s), fillets, cut into 4 pieces

Cajun seasoning

2 Tbsp

Olive oil

1 Tbsp

Uncooked bell pepper(s)

2 item(s), medium, green, seeded and thinly sliced

Uncooked onion(s)

1 large, thinly sliced

Garlic clove(s)

2 medium clove(s), minced

Canned stewed tomatoes

14½ oz

Fresh thyme

1 Tbsp, chopped, fresh (or 1 teaspoon dried)


  1. Sprinkle the fish with 1 tablespoon of the Cajun seasoning. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the fish and cook until browned, about 3 minutes on each side. Transfer the fish to a plate; set aside.
  2. Heat the remaining 2 teaspoons oil in the same skillet, then add the bell peppers, onion, garlic, and the remaining 1 tablespoon Cajun seasoning. Cook over medium heat, stirring occasionally, until the vegetables are very tender, about 8 minutes. Add the tomatoes with their liquid, and the thyme; bring to a boil. Return the monkfish to the skillet. Reduce the heat and simmer, covered, until the flavors are blended and the fish is opaque in the center, about 8 minutes.


As an homage to you-know-who, we “kicked the flavor up a notch” with Cajun seasoning and a garlicky tomato sauce. Cooked brown rice makes a perfect accompaniment to this dish.