Monkfish curry recipe

  • Serves 4
  • 20 mins to prepare and 1 hr to cook
  • 425 calories / serving
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Heat the sunflower oil in a large casserole dish over a medium heat until hot.

Fry the whole spices and the bay leaf for 1-2 minutes until they start to pop, then add the ground spices and some seasoning. Add the coconut milk and 250ml of cold water, stir well, and bring the broth to the boil. Reduce the heat to low then add the prawns and monkfish. Cook gently for 10-12 minutes until the fish is just cooked and the prawns are pink and tender, then remove from the heat.

Meanwhile, place the rice and boiling water in a large saucepan and add a little salt. Bring to the boil over a high heat, then cover and reduce to a simmer. Cook for 15-20 minutes until the rice is tender, then remove from the heat and keep to one side, covered with the lid for at least 10 minutes.

Re-heat the monkfish curry.

Fluff the rice with a fork then spoon into serving bowls. Top with the monkfish curry. Garnish with the coriander and a sprinkle of desiccated coconut before serving.

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  • Ingredients

  • 40ml sunflower oil
  • 400g monkfish tail, cut into chunks
  • 200g prawns, shelled and de-veined
  • 1tsp mustard seeds
  • 1tsp cardamom pods
  • ½tsp coriander seeds
  • 1 bay leaf
  • 1tbsp mild curry powder
  • 1tsp ground cumin
  • 1tsp ground coriander
  • 1tsp turmeric
  • 250ml coconut milk
  • 200ml basmati rice, rinsed in several changes of water, then drained
  • 400ml boiling water
  • sprig of coriander, to garnish
  • 2tbsp desiccated coconut, to garnish
  • salt
  • pepper
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  • Energy 1772kj 425kcal 21%
  • Fat 15g 21%
  • Saturates 4g 20%
  • Sugars 3g 3%
  • Salt 0.5g 8%

of the reference intake
Carbohydrate 43.9g Protein 29.5g Fibre 1.7g

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