Easy Low-Fat Monkfish Curry
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| Serves | 4 |
| Prep time | 5 minutes |
| Cook time | 15 minutes |
| Total time | 20 minutes |
| Allergy | Fish |
| Meal type | Lunch, Main Dish |
| Misc | Child Friendly, Serve Hot |
| Occasion | Casual Party |
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.
Ingredients
- 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
Note
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.
Directions
| 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. |
