Fragrant Golden Monkfish Curry & Cauliflower Rice 

Fragrant Golden Monkfish Curry & Cauliflower Rice This dish is from #EatInSeason: Autumn Inspiration.

This is one of my favourite Indian curries to make, and a great dish for a cosy autumn night in. If monkfish is not available, use any sustainable firm white fish, such as haddock, bream, pollock or hake. It looks complicated and labour intensive, but it is actually a ‘throw it all in one pan’ quick meal to make. It is also one of those dishes for which I definitely advise making double quantities and taking to work for a healthy lunch the following day.

Ingredients / Serves 4 

For the curry

  • 1 monkfish tail, approx. 400g – ask the fishmonger to take it off the bone 
  • a generous pinch of salt flakes 
  • ¾ tsp turmeric 
  • 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 
  • Juice of 1 lime 

For the cauliflower rice

  • 1 head of cauliflower 
  • 1 tbsp coconut or olive oil 


For the curry

  1. Dice the fish into bite size pieces, sprinkle with salt and turmeric, mix gently and set aside.  
  2. 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.
  3. 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.
  4. 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

  1. 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.
  2. In a wide saucepan, heat the oil and add the cauliflower and sauté for a 5-6 minutes. 

Photo credit: Emma Godwin