Celebrate National Curry Week with my
Easy Low-Fat Monkfish Curry Recipe
Curry, a culinary import from the Indian sub-continent and some parts of Asia, and Britain’s favourite take-away meal! I was raised on curries, my mum and dad are GREAT curry cooks, and a good home-made curry was often on the menu as I was growing up…...mum used to regularly make curried eggs for lunch, and, I used to love them as she served them with crisply fried onion, coconut and mango chutney – so, you got a mouthful of hot, soft, crunchy, sweet and fruity. Dad still makes a mean curry, with quorn or lentils and vegetables – and oh yes, he also makes a sensational prawn curry too! So, although it is National Curry Week this week (from the 8th to the 14th October), every week is a curry week in our family. One of my favourite types of curry is a fish curry; and with monkfish being fish of the month over at Fish is the Dish, I decided to make a large pot of fish curry with some monkfish I was sent by Delish Fish a few months ago.
To get me into the curry making mood, one of my favourite Curry brands, Pataks, sent me a hamper of goodies to cook with – to help celebrate all that is good and great about that much-loved spicy dish……. unfortunately, when my hamper arrived, it was in a bit of a mess, as some of the jars of curry paste had broken in transit, and the glass had pierced the naan bread and poppadom packets….and my bespoke recipes cards that had been created especially for National Curry Week this year by Anjali Pathak, were illegible! But, all was not lost, I still had THREE jars of Pataks curry paste to play with, and my first recipe is an Easy Low-Fat Monkfish Curry Recipe, that I made with Pataks Mild Curry Paste, one of my survivors!
I plan to make more curry using the other curry pastes over the next few days, and will share my new recipes here……but, in the meantime, as well as sharing my low-fat fish curry recipe here, there are some really tasty looking recipes on the Pataks site here: Pataks Curry Recipes online. And, if you need any of your curry queries answered, just read Anjali’s Advice here. Want to know your Bhunas from your Pasandas, then there is an informative Britain’s Favourite Curries section here: Britain’s Favourite Curries Explained.
Back to my curry, which was made and devoured yesterday, and is a perfect recipe for Fish on Friday, but for the fact that I had a curry craving and couldn’t wait! It’s super easy and quick to make; why bother with ready-made meals from the supermarket when you can have this lovely fish curry on the table in under half an hour. Monkfish tails make a lovely meaty and low-fat alternative to beef or lamb, and the use of a good curry paste means you can cook a curry from scratch very quickly, as the paste is mellow and well blended. This curry is also suitable to serve to children, as it is mild with added tomatoes, which go towards your five-a-day. There’s only 185 calories in this curry per serving (excluding the rice or naan bread) and a very low 1g of saturated fat. Perfect for weight watchers and 5:2 dieters.
So, although I do love a good hand-blended curry powder, I think that curry paste is the way to go for an easy family curry, perfect for a busy weekend evening or school night. Pataks’ mild curry paste was fruity and mellow, with a mild to medium heat rating, which could be kicked up by adding chilli powder, or made milder by adding cream or coconut milk……it was perfect for my lovely monkfish tails, and I served it very simply with boiled Basmati rice for a light but tasty lunch. I hope you enjoy the recipe if you try it, and I will be back with more curry recipes later, as well as more Traveller’s Notes, a new giveaway and some very FRUITY recipes and notes! See you later, Karen.
Easy Low-Fat Monkfish Curry
|Prep time||5 minutes|
|Cook time||15 minutes|
|Total time||20 minutes|
|Meal type||Lunch, Main Dish|
|Misc||Child Friendly, Serve Hot|
- 1 tbsp vegetable oil
- 1 large onion (peeled and diced)
- 2 garlic cloves (peeled and minced)
- 2 tbsp mild curry paste (I used Patak's Mild Curry Paste)
- 400g tin of chopped tomatoes
- 100ml vegetable or fish stock (I used fresh fish stock )
- 450g monkfish tails, skinned and cut into big chunks
- fresh coriander for a garnish (finely chopped )
- Basmati rice or Naan breads to serve
Why bother with ready-made meals from the supermarket when you can have this lovely fish curry on the table in under half an hour! Monkfish tails make a lovely meaty and low-fat alternative to beef or lamb, and the use of a good curry paste means you can cook a curry from scratch very quickly, as the paste is mellow and well blended. I used Patak's Mild Curry paste for this recipe, but Madras curry paste would also be good. This curry is also suitable to serve to children, as it is mild with added tomatoes, which go towards your five-a-day. There's only 185 calories in this curry per serving (excluding the rice or naan bread) and a very low 1g of saturated fat. Perfect for weight watchers and 5:2 dieters.
|Step 1||Heat the oil in a wok or large saucepan and gently fry the onion and garlic for about 5 mins until soft. |
|Step 2||Add the curry paste and mix well, fry for about 2 minutes before adding the tinned chopped tomatoes and the vegetable or fish stock. |
|Step 3||Bring to a simmer, then add the monkfish.|
|Step 4||Gently cook for 5 to 6 minutes, or until the fish flakes easily and is opaque.|
|Step 5||Serve immediately garnished with fresh coriander and Basmati rice or naan bread.|
Disclaimer: I was sent a selection of Pataks Curry products to try; all opinions are my own and I was not asked to write a review. With thanks to Pataks for my samples. Karen S Burns-Booth
Now this sound nice and one that I will try, Hopefully get some Monk Fish from Super U tomorrow
This weather it makes you want Comfort FOOD !!
Thank you for sharing
Thanks Cath – Super U always stock it, and if not, Leader Price or LeClerc have it in the freezer! Karen
Your curry looks delicious Karen, I’ve never had monkfish in a curry but can imagine the firm texture would work really well. I think the jars that survived your parcel were the ones that broke in mine! How bizarre. Happy National Curry Week 😉
Jacqueline @How to be a Gourmand says
Lovely curry recipe Karen. Really enjoy monkfish. The dish looks so healthy to boot.
Great colours coming out in your photos 🙂
Charlen Flash says
Lovely curry dish. Super healthy and nothing beats a good curry x
Thanks Charlen, it is a simple curry to make but is packed full of flavours! Karen
i love coming home after a few manic days working and sitting down to catch up on my favourite blog Karen… fishy curries have never really been my thing but I can see how good this must taste, especially with the monkfish which really is a great fish for a curry recipe as it holds its texture… very nice and a great way to use those sauces too! An inspiration, thank you x
Aw thanks Dom – flattery will get your everywhere! I have always loved fish curries, it must be an Asian thing, as when I lived in Hong Kong, my favourite curry was fish or prawn. Karen
All That I'm Eating says
This looks fantastic. Can’t believe it only takes half an hour, great recipe.
Thanks! It really is a quick meal to make, I always think that fish is the original fast food and so healthy too! Karen
Looks lovely,I’ve never tried monkfish before!
Karen Booth says
Thanks! It tastes like scampi – a meaty almost shellfish tasting type of fish!
Andrew Petrie says
If I saw this one in a restaurant I would definitely go for it.A great way to do Monkfish.
Just made this, utterly delicious. Will definitely make again.
Karen Burns-Booth says
Thanks so much for letting me know Gloria and delighted you like the recipe too!!