Sweet and firm, monkfish is a favourite with Chefs thanks to its meaty texture. Locally sourced and fully prepared, ready to season and simply pan fry or try in a seafood stew.

When sautéing, if using large fish fillets, cut into portions which can be easily turned with a spatula.

Make sure the fish is dry before sautéing to prevent spitting. Use a heavy-bottomed frying pan over a medium heat. Add a little oil or butter, or a combination of the two.

To use the minimum oil necessary, brush the fish with oil before frying, instead of adding it to the pan.

Fry the fish flesh side down first (the skin side is flat and often slightly different in colour). Be careful not to overcook fish and seafood, because they can quickly become dry. As a guide, a 2cm thick fish fillet or seafood requires 2-3 minutes searing each side.

Thicker fillets need 1-2 minutes longer, and vice versa for thinner fillets.