paleo recipe

Monkfish Tails with Curried Tomatoes

This year I’m aiming to eat less meat and more fish – so I thought why not start with a different catch – Monkfish. Monkfish is a wonderfully versatile choice of fish and has a lovely chunky texture.

It’s a straightforward recipe meaning you won’t spend hours over a hot stove to create a delicious luncheon or supper.

Here it is

paleo recipe

Monkfish tails with curried tomatoes
Serves 2
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Cook Time
30 min
Total Time
30 min
Cook Time
30 min
Total Time
30 min
269 calories
14 g
25 g
17 g
18 g
14 g
353 g
37 g
6 g
0 g
1 g
Nutrition Facts
Serving Size
353g
Servings
2
Amount Per Serving
Calories 269
Calories from Fat 146
% Daily Value *
Total Fat 17g
27%
Saturated Fat 14g
68%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 25mg
8%
Sodium 37mg
2%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
13%
Sugars 6g
Protein 18g
Vitamin A
34%
Vitamin C
60%
Calcium
6%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 white onion (or around 70g)
  2. 2 large garlic cloves
  3. 2 large (or 300g) of vine ripen tomatoes
  4. 485-500g Monkfish tails (off the bone)
  5. 1/2 tsp ground cumin
  6. 1/2 tsp turmeric
  7. 3/4 tsp paprika
  8. 150 ml Coconut milk (Biona preferably)
  9. Juice of 1/2 lemon
Instructions
  1. Finely dice the onion and garlic, heat a pan (on the largest ring) on a medium-high heat with a dribble of oil and add these.
  2. Whilst they are browning, dice the tomatoes and after 3-4 minutes add these to the pan.
  3. Squeeze the lemon juice into a bowl and add the spices (make sure you remove any pips!)
  4. After the mixture has been cooking for around another 3-4 minutes add the lemon and spices.
  5. Gently toss.
  6. Add 150ml (or more if you’re partial) of coconut milk and mix around the pan for around 1 more minute.
  7. Turn on your grill.
  8. Take your monkfish tails and cut them either into 2 inch sized chunks or just in half, and add them to the pan.
  9. After 5 minutes, gently turn the fish chunks over.
  10. - If the mixture is drying out turn down the heat and possibly add more coconut milk.
  11. 5 minutes later turn the fish again, remove from the hob and place under the grill to finish.
  12. Depending on how thick the monkfish chunks are depends on how much time this dish will require under the grill. Check after 3 minutes, monkfish produces a milky excess when it’s cooked. Look for that.
  13. Serve with anything you want, I’ve chosen some sautéed spinach.
beta
calories
269
fat
17g
protein
18g
carbs
14g
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Inquisitive Foodie http://inquisitivefoodie.com/

paleo recipe

Enjoy!

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