A 1-oz slice of ankimo (steamed monkfish liver) delivers ~125 calories, ~12 g fat, and very high vitamin A.
Light Slice
Standard
Hearty Cut
Classic With Ponzu
- Chilled medallions
- Grated daikon & scallion
- Citrusy ponzu dip
Bright & salty
Sushi-Bar Bite
- One thick slice
- Nori wrap option
- Ginger clean-up
Single piece
Home Tasting Plate
- 2–3 thin slices
- Pickled garnish
- Crusty toast swap
Shared plate
What Ankimo Is And Why People Love It
Ankimo is steamed monkfish liver, often rolled into a torchon, sliced, and served chilled with ponzu, grated daikon, and scallion. The texture sits between foie gras and firm pâté, with a gentle ocean note. Because it’s a liver, the nutrient profile tilts toward fat-soluble vitamins and cholesterol, and that’s where the big numbers live.
The core prep is simple: trim veins, salt to draw moisture, rinse with sake, roll tight, then steam. That process firms the structure, sets the fat, and keeps water content low. Less water means nutrients concentrate by weight, which is why even a thin slice feels dense on the palate and on a nutrition panel.
Monkfish Liver Nutrition Guide For Home Cooks
Let’s ground the numbers. Japanese composition data for anglerfish liver show energy around 445 kcal per 100 g, fat about 41.9 g, protein near 10 g, vitamin A at roughly 8,300 mcg RAE, vitamin D around 110 mcg, and cholesterol close to 560 mg per 100 g. Those figures track with what you taste: rich, oily, and vitamin-heavy. Raw values stay directionally similar once steamed because the torchon loses a bit of water, not fat.
Core Numbers Per 100 g Versus A Typical Slice
| Nutrient | Per 100 g | Per 28 g (~1 oz) |
|---|---|---|
| Calories | ~445 kcal | ~125 kcal |
| Protein | ~10 g | ~3 g |
| Total Fat | ~41.9 g | ~11.7 g |
| Carbohydrate | ~2.2 g | ~0.6 g |
| Vitamin A | ~8,300 mcg RAE | ~2,324 mcg RAE |
| Vitamin D | ~110 mcg | ~31 mcg |
| Cholesterol | ~560 mg | ~157 mg |
| Sodium* | Prep-dependent | Varies by seasoning |
*Salting and ponzu drive sodium; the liver itself isn’t naturally salty. Source data for anglerfish liver values: Japanese composition tables mirrored in public databases.
Calories, Macros, And Satiety
Energy density is high. Most of the calories come from fat, which explains why a tiny serving feels satisfying. Protein is present but modest per ounce compared with lean fish. If you’re planning a meal, one slice functions like a rich garnish, not a main protein. Pair it with lower-fat seafood, crunchy vegetables, or vinegared sides to keep the plate balanced.
Because the torchon is compact, portion control is easy. Cut thin medallions and plate with something acidic. That way you enjoy the flavor while keeping total energy in check.
Fat-Soluble Vitamins: A Big Story Here
Fish livers concentrate retinol and vitamin D. A one-ounce serving can exceed two times the daily value for vitamin A. That’s expected for organ meats and fish liver oils. For reference, the NIH lists adult daily needs at 900 mcg RAE for men and 700 mcg RAE for women, with a tolerable upper intake level set at 3,000 mcg RAE from retinol sources. Exceeding that upper level regularly raises the risk of hypervitaminosis A; spacing servings helps keep intake sensible (NIH vitamin A facts).
Vitamin D also runs high. That’s useful when diets lean low in fatty fish or fortified foods. Still, count the whole day’s sources if you take supplements, since D is fat-soluble and stored.
Cholesterol, Purines, And Who Should Go Small
Livers store cholesterol. A single ounce can land near 150–160 mg, which is a meaningful chunk of a day. Most people can fit occasional servings into a varied diet, but anyone under cardiovascular care should match portions to personal targets.
Purines matter for gout management. Research groups that profile foods classify organ meats and certain seafood as high-purine items; Japanese guidance often suggests keeping daily purine intake under ~400 mg for hyperuricemia, with purine-rich foods eaten sparingly. Fish liver fits that caution zone, so a single small tasting is the smart play for those tracking uric acid (purine review data).
Mercury And Safety Notes
Monkfish as a species generally sits in the mid-mercury band on U.S. advisories. The FDA/EPA chart sorts choices by mercury level and serving frequency. For people who are pregnant, trying to become pregnant, or feeding young children, stick to the listed weekly servings and rotate with best-choice species. That advice applies to all seafood meals, ankimo included (EPA-FDA fish advice).
From a kitchen perspective, buy from reputable sources; the torchon is fully cooked but served chilled, so clean handling prevents quality slips.
How Preparation Shapes The Numbers
Salting pulls moisture, which concentrates fat-soluble vitamins per gram. Steaming sets texture without browning losses. Add-ons make the rest of the math: ponzu bumps sodium; daikon and scallion add almost no calories; a toast point adds starch. If you’re tracking macros, the garnish choice will swing totals more than the steaming step.
Want a lighter plate? Go thinner on slices, use cucumber or radish for crunch, and spoon ponzu, don’t soak.
Portion Planning Without Guesswork
A kitchen scale removes all suspense, but you can eyeball pretty well. A coin-thick medallion about 1.5–2 inches wide weighs roughly an ounce. If the torchon is narrower, two thinner pieces often equal the same mass. A flight for two usually lands at two to three ounces total.
Serving Cheatsheet
| Portion | Approx. Calories | Best Use |
|---|---|---|
| ~15 g (thin slice) | ~70 kcal | Palate opener |
| ~28 g (standard) | ~125 kcal | Sushi-bar style |
| ~40 g (hearty) | ~180 kcal | Shareable tasting |
Sodium, Acidity, And Smart Pairings
The liver itself isn’t salty. Most sodium comes from the curing step and ponzu. Balance with crisp greens, seaweed salad, or pickles. Citrus cuts richness, while warm rice can dull the acidity; choose one depending on the mood of the meal.
Wine or tea pairings follow the same logic. Bright whites and green tea rinse the palate; sweeter drinks fight the citrus and can make the plate feel heavier.
Buying, Storing, And Serving
Fresh raw liver for home prep is rare outside Japanese markets. Many shops sell ready-to-slice rolls in the freezer case. Thaw overnight in the fridge, slice while cold for clean edges, and plate immediately. Keep leftovers tightly wrapped and chilled; finish within a day for best texture.
If you’re prepping from raw, source from a fishmonger who can verify handling and seasonality. Trim vessels, remove membranes, and work quickly to keep the surface clean. Chill thoroughly before slicing so the medallions hold shape.
Is Ankimo “Healthy”?
It’s nutrient-dense and indulgent at the same time. You get a surge of retinol and vitamin D with a small bite. The tradeoffs are saturated fat, cholesterol, and purines. That means it shines as an occasional treat, especially when the rest of the meal leans fresh and light. Rotate with lean fish to balance the week; the federal chart makes planning easy with serving ranges by species (FDA fish chart PDF).
Make It Fit Your Goals
For Calorie Watchers
Use coin-thin slices and load the plate with crunchy veg, seaweed, and citrus. Keep the total under an ounce and you still get the signature flavor.
For Protein Targets
Pair with sashimi of lean species, then reserve ankimo as a garnish. That keeps protein high without pushing fat or vitamin A over your daily line.
For Sodium Limits
Switch ponzu for lemon, and salt gently in the cure. The flavor holds up without a heavy sodium lift.
Key Takeaways You Can Use Tonight
- A tiny serving goes far: plan one thin slice per person to start.
- Balance the plate with acid and crunch to keep richness in check.
- Treat vitamin A like a spotlight—bright, powerful, and best in short bursts.
- If you monitor uric acid or cholesterol, keep portions small and infrequent.