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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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Buffalo Chicken Wings with Blue Cheese Dip. Five Buffalo Chicken Wings with Blue Cheese Dip.

Five Reasons to make it!

⭐ Simple recipe using mainly store cupboard ingredients
⭐ Chicken wings are really cheap!
⭐ Easy food to share with friends
⭐ Healthier version of a classic
⭐ Perfect football snack - put in the oven when the game starts, and they'll be ready for half time!

Copy the link below for the recipe.
https://www.justinepattison.com/recipe/buffalo-wings-with-blue-cheese-dip/

#withoutthecalories #chickenwings #englandvwales #worldcup #fingerfood #wings #homemade #buffalowings #healthyfood #foodstagram
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 😋
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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
It’s a beautiful day for a layered salad. Here's It’s a beautiful day for a layered salad. Here's one I made in the test kitchen. Eat at home or on the go. To avoid soggy leaves, put the dressing in first and the leaves last, then only toss – or tip – when you are ready to serve 🌞

#greeksalad #salad #testkitchen #healthyeating #healthyfood  #weightloss #sunshine #feelgoodfood #recipetesting
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