A chef’s relationship with the ocean goes beyond just sourcing ingredients, it’s about respecting the ecosystem, minimizing waste, and embracing all that the ocean has to offer. Ultimately, through storytelling, technique, and sustainability messaging, chefs can help the public move past their fears and appreciate the ocean’s full bounty, not just the prettiest fish on the menu.

Don’t Be Afraid…really! Eating “Ugly!” is a truly tasty time!

Explaining where these “ugly” fish come from, how they are caught, and why they matter in maintaining a balanced marine ecosystem provides one with greater knowledge about the lesser-understood species. When the public understands the importance of diversifying their seafood choices, they become more open to trying new things.

“Ugly” fish may look intimidating, but chefs can show that they are easy to cook and can be transformed into incredible dishes. Demonstrating simple techniques, like filleting a monkfish or roasting a whole octopus, makes these fish more approachable. In addition, many “ugly” fish have rich, sweet, or delicate flavors that rival more popular species. Monkfish, for instance, has a texture similar to lobster, and octopus is prized in Mediterranean stews. By showcasing their taste and culinary potential, chefs can shift the focus from appearance to experience.

The ocean provides an incredible variety of seafood, but we often limit ourselves to just a few familiar choices. By embracing lesser-known, “ugly” fish, we not only discover new flavors but also help protect overfished species and support a healthier marine ecosystem. Choosing underutilized fish promotes a healthier ocean.

Most fish have a place in the kitchen, and some of the ugly, overlooked—like monkfish, scorpionfish, octopus, or porgy—are among the most delicious. Let’s move beyond appearances and celebrate the full bounty of the sea. Eat with curiosity, cook with confidence, and choose sustainably. It’s good for your plate and even better for the ocean. So be bold, try something new, and let your taste buds decide!

The links below will help you identify and educate yourself about underutilized fish. And in doing so, you will open up a whole new world of delectable seafood choices to satisfy your palate. The monkfish recipe I’ve included is a good start to build your confidence with the “ugly” fish you may have ignored.

MSC.org/en-us/what-you-can-do/choose-sustainable-seafood Guides on how to find and how to cook sustainable species in the U.S. and Canada, from the Marine Stewardship Council
SeafoodWatch.org/seafood-basics/what-is-sustainable-seafood
An explanation of sustainable seafood from Monterey Bay Aquarium Seafood Watch SeafoodWatch.org/recommendations/download-consumer-guides
Seafood guides by species and regions
Fisheries.noaa.gov/species-directory/sustainable-seafood Searchable species directory from NOAA Fisheries

Find the Recipe Featured Here

Monkfish Osso Buco with Risotto alla Milanese

A coastal twist on a classic comfort dish, this Monkfish Osso Buco brings rich, slow-cooked flavor to your table. Firm, meaty monkfish stands up beautifully to a braise, soaking in the bold, savory broth. Perfect for impressing guests or elevating a cozy night in.
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Servings 12 (depending on the size of the monkfish tail)

Ingredients
  

Monkfish Osso Buco

  • 4 monkfish tails, skin removed and each cut into thick medallions (bone-in if possible)
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 1 onion finely chopped
  • 2 carrots diced
  • 2 celery stalks diced
  • 3 garlic cloves minced
  • 1 teaspoon tomato paste
  • ½ cup dry white wine
  • 1 cup fish or vegetable stock
  • 2 tomatoes diced
  • 1 bay leaf
  • 1 sprig fresh thyme

Instructions
 

  • Season monkfish pieces with salt and pepper. In a Dutch oven or deep sauté pan, heat olive oil and butter over medium-high. Sear the monkfish until lightly golden on all sides (about 2 minutes per side). Remove and set aside.
  • In the same pot, add onion, carrot, celery, and cook until soft (8 to 10 min). Add garlic and tomato paste, stir for 1 minute.
  • Pour in the white wine to deglaze. Let it reduce by half. Add stock, diced tomatoes, bay leaf, and thyme. Bring to a simmer.
  • Return monkfish to the pot. Cover and simmer gently for 30 to 35 minutes until the fish is tender, but still holding shape.

 

Gremolata

“Ugly” fish may look intimidating, but chefs can show that they are easy to cook and can be transformed into incredible dishes.
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Servings 4

Ingredients
  

  • Zest of 1 lemon
  • 2 tablespoons parsley finely chopped
  • 1 garlic clove minced
  • Combine lemon zest, parsley and garlic in a small bowl.
  • Set aside.

Instructions
 

  • Spoon a mound of saffron risotto onto each plate.
  • Nestle monkfish pieces on top.
  • Spoon a bit of the tomato-based braising liquid over the fish.
  • Sprinkle with gremolata just before serving for a fresh kick

Notes

Chef Stephen Coe finds that transforming ugly fish into a beautiful dinner entrée is one of life’s most rewarding and tasty mysteries.