Remove monkfish from the refrigerator 15 minutes before cooking. Pat completely dry with paper towels and season both sides with sea salt and black pepper.

Place a 12-inch skillet over medium-high heat for 2–3 minutes until a drop of water sizzles instantly.

Add olive oil and swirl to coat. When the oil shimmers, lay the seasoned monkfish fillets in the pan, presentation-side down, away from you.

Sear undisturbed for 4–5 minutes until the underside is deep golden brown.

Flip the fillets with tongs or a fish spatula and cook the second side 3–4 minutes, or until an instant-read thermometer in the thickest part registers 145 °F.

Transfer monkfish to a plate and tent loosely with foil.

Reduce heat to medium. Add 1 tablespoon butter to the skillet followed by minced garlic; sauté 1 minute until fragrant, stirring constantly.

Pour in white wine (or stock) and scrape up browned bits. Simmer 2 minutes until reduced by half.

Remove skillet from heat. Whisk in the remaining 3 tablespoons cold butter, one piece at a time, to emulsify. Stir in lemon juice and chopped parsley; taste and adjust seasoning.

Plate monkfish, spoon garlic-butter sauce over each fillet, garnish with thyme sprigs and an extra squeeze of lemon, and serve immediately.