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    • Quick Monkfish Curry

    Mark Sharron
    Easy
    10 minutes
    4
    Amount Per Serving: Calories 191; Fat 5g; Carbs 9g; Cholesterol 80mg; Sugars 6g; Fibre 2g; Protein 30g; Sodium 0.54g
    A low-fat fish dish that's ready in a flash. This is great for people on the go! Just make sure you buy your fish from your trusted fishmongers.
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    Ingredients

    • Monkfish fillets, skinned and cut into big chunks
    • 1 tablespoon vegetable oil
    • 1 large onion, chopped
    • 1 garlic clove, chopped
    • 2 tablespoons Madras curry paste
    • 400g can tomato
    • 200ml vegetable stock

    Method

    • Heat the vegetable oil in a frying pan and cook the onions over medium heat for five minutes.
    • Add the garlic and cook for another minute.
    • Mix in the curry paste and cook for one more minute.
    • Add the tomato and stock, cover and simmer for 15 minutes.
    • Add the monkfish and cook for another 10 minutes or until the fish flakes easily.
    • Serving Suggestions: Serve with steamed rice or naan bread.

    Frozen Monkfish Products

    • Monkfish Fillet 200-250g