Monkfish Curry Recipe
Monkfish is a meaty fish, often dubbed the "poor man's lobster" as it is firm, sweet, and delicious. So firm in-fact, that you could substitute it for chicken in your next recipe. Yes, really! It also pairs well with the flavors of green curry paste, coconut milk, ginger, and lemongrass.
Try this quick and delicious curry recipe by dietitian, personal trainer, triathlon coach, and foodie, Chrissy Carroll.
Ingredients
For curry:
- 1 lb os Svenfish Monkfish (makes 2 large servings)
- 1 tbsp olive oil
- 1 small onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 2 tsp ginger, minced
- 3 inch piece of lemongrass, sliced very thinly
- 2 tbsp Thai green curry paste
- 13 ½ ounce can coconut milk
- 1 tsp fish sauce
- 3 limes, divided
- ¼ cup cilantro, chopped
For serving:
- Prepare 2 cups of white or brown rice, or quinoa.
Instructions
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Pat the monkfish fillets dry with paper towels, then cut into 1 inch pieces. Prepare your rice or quinoa according to package directions. Set aside for now.
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In a large sauté pan, heat olive oil over medium heat. Add the onion and pepper, and cook for about 4-6 minutes until vegetables start to become tender.
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Add garlic, ginger, lemongrass, and green curry paste. Give everything a good stir and cook for another minute.
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Add the coconut milk and cook for 2 minutes.
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Add the monkfish and simmer for 8-10 minutes, until monkfish is cooked through. Monkfish is very firm, so it doesn’t flake the same way as white fish does when cooked. Internal temperature should reach 145 degrees.
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Add the fish sauce along with the juice from one lime, then remove from heat.
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Serve monkfish curry over rice. Garnish with cilantro, and serve with additional lime wedges to squeeze on immediately before eating.
Nutritional Benefits of Monkfish
This recipe is wonderful blend of carbs, protein, and fat that will keep you full and satisfied for hours. It’s a powerhouse of vitamins and minerals. You’ll get 20% or more of your daily needs for all these:
- Vitamin A – important for growth and vision
- Vitamin C – key for immune health
- Niacin – involved in many functions
- Vitamin B6 – involved in many functions
- Iron – key for transporting oxygen; especially important for female athletes
- Magnesium – involved in muscle and nerve function, as well as regulating blood pressure
- Potassium – plays a role in heart and muscle contractions, as well as regulating blood pressure; another one really important for athletes
- Selenium – involved in metabolism, thyroid health, and immune health
All photos property of Chrissy Carroll