Curried Monkfish

Dive into the vibrant flavors of the ocean with this Curried Monkfish recipe, a delightful fusion of tender seafood and fragrant spices. Succulent chunks of monkfish are gently simmered in a rich, creamy curry sauce made with aromatic garlic, ginger, and a bold blend of turmeric, cumin, and garam masala. The addition of coconut milk and canned tomatoes creates a luscious base, while a squeeze of fresh lime juice and a sprinkle of cilantro brighten every bite. Quick to prepare in under an hour, this dish is perfect for weeknight dinners or an impressive feast. Serve it over fluffy steamed rice or alongside warm naan to soak up every last drop of the irresistible sauce. Ideal for seafood lovers, this monkfish curry is a true flavor-packed experience!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Monkfish fillets
• 2 tablespoons Vegetable oil
• 1 large (finely chopped) Onion
• 3 (minced) Garlic cloves
• 1 tablespoon (grated) Fresh ginger
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 1 teaspoon Garam masala
• 400 grams Canned diced tomatoes
• 200 ml Coconut milk
• 2 tablespoons (chopped) Fresh cilantro
• 1 tablespoon Lime juice
• 1 teaspoon (to taste) Salt
• 0.5 teaspoons (to taste) Black pepper
• 100 ml Water

Directions

Step 1

Start by prepping the monkfish: rinse the fillets under cold water, pat them dry with paper towels, and cut them into bite-sized chunks. Set aside.

Step 2

Heat the vegetable oil in a large, deep skillet or saucepan over medium heat.

Step 3

Add the finely chopped onion to the skillet and sauté for 5–6 minutes, or until they are soft and golden.

Step 4

Stir in the minced garlic and grated ginger, cooking for an additional 1–2 minutes until fragrant.

Step 5

Sprinkle the turmeric, coriander, cumin, and garam masala into the skillet. Stir the spices into the onion mixture and cook for about 1 minute to toast them and release their aroma.

Step 6

Pour in the canned diced tomatoes along with their juice. Cook for 5 minutes, allowing the flavors to meld and the mixture to thicken slightly.

Step 7

Add the coconut milk and water to the skillet. Stir well to combine, and bring the mixture to a gentle simmer.

Step 8

Season the curry sauce with salt and black pepper to taste.

Step 9

Gently add the monkfish pieces to the pan, ensuring they are submerged in the sauce. Cover the skillet with a lid and let the fish simmer for 8–10 minutes, or until it is cooked through and flakes easily with a fork.

Step 10

Once the monkfish is cooked, stir in the lime juice and half of the chopped cilantro.

Step 11

Remove the skillet from heat and garnish with the remaining chopped cilantro before serving.

Step 12

Serve the curried monkfish hot over steamed rice or with warm naan bread for a complete meal.

Nutrition Facts

Serving size	(1500.4g)

Amount per serving	% Daily Value*
Calories	999.2

Total Fat 48.0g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 20.2g
Cholesterol 133mg	0%
Sodium 3237.1mg	0%
Total Carbohydrate 63.7g	0%
Dietary Fiber 13.5g	0%
Total Sugars 35.9g
Protein 80.8g	0%

Vitamin D 1000IU	0%
Calcium 285.0mg	0%
Iron 9.6mg	0%
Potassium 3206.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.8%

Protein: 32.0%

Carbs: 25.2%