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Chunky Monkfish Curry

 

Chunky Monkfish Curry

chunky monkfish curry
Print Recipe
Prep Time
15 mins
Cook Time
4 hrs
Calories
248
 
This is a deliciously light Goan-style fish curry that uses desiccated coconut instead of coconut milk. The long, slow cooking tenderises the firm monkfish and softens and brings out the coconut flavour. You can swap monkfish for fillets of another firm fish but reduce the cooking time as I’ve suggested below.
Servings: 4
Calories: 248 kcal

Ingredients

  • 1 medium onion
  • 20g chunk of fresh root ginger
  • 2 garlic cloves
  • 1 long green chilli (deseeded if preferred)
  • 20g bunch of fresh coriander, plus extra to garnish
  • 1tbsp oil
  • 2tbsp korma or any mild Indian curry paste (from a jar)
  • 227g can chopped tomatoes
  • 50g desiccated coconut
  • 1tsp flaked sea salt
  • 1tsp caster sugar
  • 250ml cold water
  • 1 red and 1 green pepper
  • 500g fresh skinless monkfish fillet

Method

  1. Cook on HIGH 3–4 hrs, plus 1hr / LOW 4–6 hours, plus 1hr on High.

    Peel and thinly slice the onion, peel and finely grate the ginger and peel and crush the garlic. Thinly slice the green chilli, and finely chop the coriander, including the stalks.

  2. Heat the oil in a large non-stick frying pan and fry the onion over a medium heat for 3–5 minutes, stirring frequently until softened and lightly browned. Add the garlic and ginger and cook for a further minute, stirring. Stir the curry paste into the pan and fry for a few seconds, stirring continuously.

  3. Tip the spiced onions into the slow cooker and stir in the chopped tomatoes, coriander, coconut, chilli, salt, sugar and water. Cover with the lid and cook on HIGH for 3–4 hours or LOW for 4–6 hours, or until the spices have mellowed and the sauce has thickened.

  4. Deseed and cut the peppers into roughly 3cm chunks. Remove the slow cooker lid and stir the peppers into the curry sauce. Cut the fish into roughly 3cm chunky pieces and place on top. Cover again and cook for a further hour on HIGH, or until the fish is tender and thoroughly cooked. Serve with basmati rice.

Recipe Notes

Tip

If using thick cod or haddock fillet instead of the monkfish, cook the peppers in the sauce for 30 minutes, then add the fish, cover and cook for a further 15–20 minutes.

 

Buy ‘SLOW COOKER’ Without the Calories, takes all the hassle out of eating the low cal way.

Category: Hearty Suppers

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If you, like me, love risotto, check out this hand If you, like me, love risotto, check out this handy oven baked one from my book ‘Easy One Pot Without The Calories’ (swipe for the full recipe) or click on the link in my bio to take you to my chicken and mushroom risotto @bbcfood . They may not be totally authentic - but they certainly hit the spot 😋
Feeling like a break from all that festive food? T Feeling like a break from all that festive food? This roasted veg salad may be just what you need. I’ve topped it with yoghurt that I’ve strained overnight in the fridge until it’s really thick - it’s lighter than cheese and is the perfect addition to a warm salad. I’ve sprinkled the salad with a few mixed seeds, added some leaves and a drizzle of balsamic vinegar and extra virgin olive oil. An easy way to kick off a healthy 2021! 🥗
I had the chance to share some freeze-ahead tips w I had the chance to share some freeze-ahead tips with @thismorning live a few weeks ago. As I am now not spending Christmas with my mum, I was able to give her some goodies to cook up for herself on Christmas Day. If you’ve had to downsize like me, why not take a look at my ‘Turkey for Two’,and lots of other ideas, by searching ITV This Morning with Justine Pattison. 🎄
Christmas is going to be a little different this y Christmas is going to be a little different this year, but it’s never too early to start planning your food shop.
To find out how to boss your festive menus, head over to BBC Food where you’ll find my top tips for getting organised this year. 
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#christmasshopping #christmascooking #christmas2020 #bbcfood
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