Monkfish is a robust, meaty fish that’s great in a curry as it holds its own well with complex spices. Red lentils and coconut provide richness and make this dish feel substantial yet it is still light – the perfect cosy winter feast.
- 1tbsp vegetable oil
- 1 large onion, ﬁnely diced
- 3 garlic cloves, ﬁnely chopped
- 2.5cm piece fresh ginger, peeled and ﬁnely grated
- 1 long red chilli, ﬁnely sliced (with seeds)
- A handful of curry leaves
- 1 heaped tsp ground turmeric
- 1tsp ground coriander
- 2 medium tomatoes, diced
- 400ml fresh vegetable stock
- 50g red lentils
- 400g monkﬁsh ﬁllets
- 100g green beans
- 100ml tinned coconut milk
- 2tbsp coriander leaves, roughly chopped
- Sea salt and freshly ground black pepper
Heat the oil in a large non-stick sauté pan over a medium-high heat. When hot, add the onion and cook for five minutes or until softened and starting to brown.
Add the garlic, ginger and chilli and cook for a couple of minutes. Now add the curry leaves, turmeric and ground coriander and cook, stirring for one minute or until fragrant.
Add the tomatoes, stock and lentils to the pan. Stir, bring to the boil over a medium heat and simmer for 12-15 minutes or until the sauce is thickened and the lentils are tender.
Meanwhile, cut the monkfish into 4cm pieces. Trim the green beans and cut them in half.
Add the monkfish and coconut milk to the pan and cook over a gentle heat for 2-3 minutes. Add the beans and cook for a further 3-4 minutes. Remove the pan from the heat, taste to check the seasoning and stir in the coriander. Serve in warmed bowls.
Allow the curry to cool then freeze in portions. Defrost fully overnight in the fridge, then reheat in a saucepan over a medium heat until hot all the way through.
- 435 cals
- 41g protein
- 27g carbs
- 16g fat
- 7g fibre
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