Sri Lankan Monkfish Curry
Servings:
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Ingredients
Instructions
Nutrition
| 500 g | Monkfish | |
| 2 | Onions | |
| 10 | Tomatoes | |
| 2 | Chili peppers | |
| 2 | Limes | |
| 200 g | Brown rice | |
| 20 g | Curry leaves | |
| .5 tbsp | Ginger | |
| 2 cloves | Garlic | |
| 1.5 tsp | Turmeric | |
| 3 | Cardamom pods | |
| 2 tsp | Mustard seed | |
| 1 tsp | Cumin | |
| 1 tsp | Fenugreek | |
| 1 tsp | Tamarind syrup | |
| 400 ml | Coconut milk | |
| 2 tsp | Rapeseed oil |
- Slice the monkfish into large chunks and pop in a non-reactive bowl, along with the turmeric, lime zest and juice and a large pinch of sea salt. Mix together to coat the fish, then leave in the fridge for at least 1 hour.
- Add the rice to a pan with 1/4 of the coconut milk and 3/4 of the water (salted), then cook according to the packet instructions.
- To make your sauce, peel and finely slice the onions and garlic, peel and finely chop the ginger, then slice the chillies. Roughly chop the tomatoes, keeping them separate.
- Heat a large casserole pan over a medium–high heat and add a splash of oil, the onion, ginger, garlic, chillies and curry leaves. Cook for 5 to 10 minutes, or until the onion is softened and coloured.
- Smash the cardamom pods in a pestle and mortar, then stir them into the pan along with the mustard seeds, cumin, fenugreek and turmeric. Fry for 1 minute. Stir in the chopped tomatoes, tamarind paste or syrup, the remaining 3/4 of coconut milk and 1/4 of the water, then simmer for 10 minutes, or until the tomatoes begin to break down and the sauce reduces.
- Add the monkfish to the sauce and simmer until the fish is cooked through and opaque. Remove and discard the cardamom pods, then serve with the rice on the side.
Fat:
9.3g
Saturates:
5.5g
Sugars:
11.4g
Protein:
27g
Carbs:
57.3g
Fiber:
4g
33.2%
Calories
57.9%
Carbs
31.8%
Protein
23.3%
Fat
16%
Fiber