Sri Lankan Style Monkfish Curry Recipes

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SRI LANKAN-STYLE MONKFISH CURRY



Sri Lankan-style monkfish curry image

Provided by Jamie Oliver

Categories     Mains     Jamie Magazine     Indian     Curry     Healthy dinner ideas     Healthy meals

Time 55m

Yield 4

Number Of Ingredients 19

500 g monkfish, skinned, deboned (your fishmonger can do this for you), from sustainable sources
1 teaspoon ground turmeric
2 limes
200 g brown rice
1 x 400 ml tin of light coconut milk
SAUCE
2 onions
2 cloves of garlic
5cm piece of ginger
2 fresh green chillies
10 ripe medium tomatoes, on the vine
groundnut oil
1 small handful of fresh curry leaves
3 cardamom pods
2 teaspoons brown mustard seeds
1 teaspoon cumin seeds
1 teaspoon fenugreek seeds
½ teaspoon ground turmeric
1 knob of tamarind paste or 1 teaspoon tamarind syrup

Steps:

  • 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 100ml of the coconut milk and 300ml of salted water, 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 300ml of coconut milk and 100ml of 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.

Nutrition Facts : Calories 398 calories, Fat 9.3 g fat, SaturatedFat 5.5 g saturated fat, Protein 27 g protein, Carbohydrate 57.3 g carbohydrate, Sugar 11.4 g sugar, Sodium 0.1 g salt, Fiber 4 g fibre

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