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Quick Monkfish Curry

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

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