Fragrant Golden Monkfish Curry & Cauliflower Rice

Fragrant Golden Monkfish Curry & Cauliflower Rice

winter warmer

GLUTEN-FREE, DAIRY-FREE

This is one of my favourite Indian curries to make, and whilst it looks and tastes labour-intensive, is really is a ‘throw it all in one pan’ meal. I would advise making double quantities and taking the leftovers to work for a healthy lunch the following day.

If monkfish is not available, use any sustainable firm white fish, such as haddock, bream, pollack or hake. White fish not only contains protein, but also other important nutrients including vitamin B12 and iodine.

serves 4

Fragrant Golden Monkfish Curry & Cauliflower Rice
INGREDIENTS

For the curry

1 monkfish tail, approx. 400g – ask the fishmonger to take it off the bone
1 ½ tbsp coconut oil
1 tsp black mustard seeds
1 tsp cumin seeds
1 small red chilli – poke a knife into it once or twice
1 large onion, sliced
4 clove garlic, grated or crushed
1 thumb size piece of ginger, peeled and grated
1 tsp ground coriander
½ tsp ground cardamom
½ tsp turmeric
1 or 2 green finger chillies
1 tin of full fat coconut milk
bunch of coriander, stalks finely chopped and leaves separated
a few handfuls of cherry tomatoes
half a small head of broccoli, cut into florets
handful of frozen petit pois
a generous pinch of salt flakes
juice of 1 lime

For the cauliflower rice

1 head of cauliflower
1 tbsp coconut or olive oil


STEP-BY-STEP

For the curry

Dice the fish into bite size pieces, sprinkle with salt and turmeric, mix gently and set aside.  

Heat a wide and deep frying-pan to medium hot, add the coconut oil and fry the mustard & cumin seed until they begin to pop, immediately add the onion and red chilli, turn the heat down to low medium and cook for 8-10 mins until browned.

Add the ginger and garlic and cook for 1-2 mins, add a splash of water so ti doesn’t catch and stir constantly. Add the coriander, cardamom and turmeric, cook for one minute, again add water to stop it catching, then add the coconut milk and half a tin again of water (200ml), 1 or 2 green chillies, and coriander stalks, bring to the boil and cook for around 5 minutes, until it thickens a little. Add the tomatoes, broccoli, peas and monkfish.

Simmer gently for 4-5 minutes until the fish is cooked through – check by cutting a piece in half, it should be white not opaque in the centre. Squeeze in the lime juice and season to taste, it will need some salt. Stir through the coriander leaves and serve with cauliflower rice.

For the cauliflower rice

Cut the cauliflower into florets and place in a food processor. Pulse a few times until you have even sized grainy texture, don’t over process.

In a wide saucepan, heat the oil and add the cauliflower and sauté for a 5-6 minutes. 


INGREDIENTS

For the curry

1 monkfish tail, approx. 400g – ask the fishmonger to take it off the bone
1 ½ tbsp coconut oil
1 tsp black mustard seeds
1 tsp cumin seeds
1 small red chilli – poke a knife into it once or twice
1 large onion, sliced
4 clove garlic, grated or crushed
1 thumb size piece of ginger, peeled and grated
1 tsp ground coriander
½ tsp ground cardamom
½ tsp turmeric
1 or 2 green finger chillies
1 tin of full fat coconut milk
bunch of coriander, stalks finely chopped and leaves separated
a few handfuls of cherry tomatoes
half a small head of broccoli, cut into florets
handful of frozen petit pois
a generous pinch of salt flakes
juice of 1 lime

For the cauliflower rice

1 head of cauliflower
1 tbsp coconut or olive oil


STEP-BY-STEP

For the curry

Dice the fish into bite size pieces, sprinkle with salt and turmeric, mix gently and set aside.  

Heat a wide and deep frying-pan to medium hot, add the coconut oil and fry the mustard & cumin seed until they begin to pop, immediately add the onion and red chilli, turn the heat down to low medium and cook for 8-10 mins until browned.

Add the ginger and garlic and cook for 1-2 mins, add a splash of water so ti doesn’t catch and stir constantly. Add the coriander, cardamom and turmeric, cook for one minute, again add water to stop it catching, then add the coconut milk and half a tin again of water (200ml), 1 or 2 green chillies, and coriander stalks, bring to the boil and cook for around 5 minutes, until it thickens a little. Add the tomatoes, broccoli, peas and monkfish.

Simmer gently for 4-5 minutes until the fish is cooked through – check by cutting a piece in half, it should be white not opaque in the centre. Squeeze in the lime juice and season to taste, it will need some salt. Stir through the coriander leaves and serve with cauliflower rice.

For the cauliflower rice

Cut the cauliflower into florets and place in a food processor. Pulse a few times until you have even sized grainy texture, don’t over process.

In a wide saucepan, heat the oil and add the cauliflower and sauté for a 5-6 minutes.