Malabar monkfish curry
50 MINUTES + MARINATING | SERVES 2 | EASY |
GF
SAUCE
coconut oil 50-75ml
onion 1 medium, finely chopped
ginger purée 1 tbsp
garlic purée 1 tbsp
black mustard seeds 3/4 tbsp
green chillies 2, sliced
curry leaves 6, plus extra to serve
asafoetida powder 3/4 tbsp
ground turmeric 1/2 tbsp
chilli powder 1/2 tbsp
ground coriander 1 tbsp
madras curry powder 2 tbsp
chopped tomatoes 120g from a tin
coconut milk 400g tin
tamarind paste 1 tbsp
fennel seeds ground to make 3/4 tbsp FISH MARINADE
saffron 5g
milk 100ml monkfish 250g, cut into two pieces ghee or clarified butter 2 tbsp, melted and cooled toasted coconut chips 50g chilli oil (optional) for serving
• Soak the saffron in the milk, in a small cup, for 15 minutes. Then transfer to a larger bowl, stir in a pinch of salt, then add the fish to marinate for at least 30 minutes.
• Heat 1 tbsp of the coconut oil in a non-stick pan and fry the onion, ginger and garlic purée, mustard seeds, green chillies and curry leaves until golden brown.
• Combine all the powdered spices in a bowl with little water, then add to the pan and cook until the oil separates from the masala – it’s a good indication that the spices have roasted properly. Add the tomatoes, coconut milk, tamarind and 100-150ml water, and cook over a medium heat, stirring, for 10 minutes, then simmer for another 15-20 minutes.
• Heat the oven to 220C/fan 200C/gas 7. Put an ovenproof frying pan over a mediumhigh heat for 2 minutes, add the ghee, followed by the monkfish. Fry for 2 minutes to just brown the fish, then carefully turn them over to fry for a further 2 minutes. Transfer the pan to the oven and roast the monkfish for 6-8 minutes, depending on how thick the fillets are – when it is ready the fish will be opaque and flake easily when pressed with a fork. If you don’t have an ovenproof frying pan, simply fry the fish in a frying pan, then transfer to a lightly greased roasting tin or baking tray and roast in the oven.
• Once the sauce is ready, tip into two serving bowls and place the roasted monkfish pieces on top. Garnish with toasted coconut chips, curry leaves and chilli oil, if you like.
PER SERVING 1,131 KCALS | FAT 92.9G
SATURATES 71.5G | CARBS 38.6 | SUGARS 19G
FIBRE 7.3G | PROTEIN 31.4G | SALT 1.2G