10m preparation, 25 cooking
Rich in Omega 3
Try our recipe by Lucy Parissi
Monkfish may be slightly terrifying to look at but it is extremely delicious to eat! It is particularly well suited to curries since its firm flesh remains intact during cooking.
8 monkfish fillets
1 tbsp lemon juice
150g Greek yoghurt
1 tsp chilli powder
1 tbsp finely grated fresh ginger
2 tsp garam masala
2 tbsp butter
1 tbsp vegetable oil
1 onion, chopped finely
3 garlic cloves, minced
2 tbsp sugar
1 tsp ground coriander
1 tsp ground cumin
1 tsp paprika
2 tbsp tomato paste
1 tin chopped tomatoes
125ml fish or vegetable stock
150g baby spinach
a little single cream (optional)
fresh coriander to garnish
thinly sliced red chilli to garnish
steamed rice to serve
salt and pepper to season
- Defrost the monkfish fillets and remove the thin membrane that encases them if present.
- Cut into large cubes and place in a bowl with the lemon juice, yoghurt, chilli powder, 1 tsp garam masala and ginger. Leave to marinate for 30 mins in the fridge, if you have time.
- Heat 1 tbsp butter and the oil in a large deep pan. Add the onion, garlic, sugar and a pinch of salt and cook, stirring, for 5 minutes.
- Add the remaining garam masala, coriander, cumin and paprika and cook, stirring, for 1 minute.
- Stir in the tomato paste, chopped tomatoes and stock and bring to a simmer. Cook for 15 minutes until it starts to thicken.
- Meanwhile, heat the remaining butter in a non-stick frying pan and quickly fry the fish over high heat for only a couple of minutes.
- Add the fish to the curry, stir to combine, and continue to cook for a further 4 minutes.
- Stir in the spinach leaves until they wilt.
- Add a little cream and season to taste.
- Serve over steamed rice, garnished with fresh coriander leaves and some sliced red chilli.