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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 250.4
  • Total Fat: 8.5 g
  • Cholesterol: 47.2 mg
  • Sodium: 171.9 mg
  • Total Carbs: 13.1 g
  • Dietary Fiber: 1.2 g
  • Protein: 30.2 g

View full nutritional breakdown of Green Coriander Monkfish calories by ingredient
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Green Coriander Monkfish

Submitted by: CHEEKYCHOOK


Number of Servings: 3

Ingredients

    400g monkfish tails, trimmed
    1" piece fresh root ginger, peeled and roughly chopped
    4 garlic cloves, roughly chopped
    ½ tsp salt
    ½ lemon, juice only
    90g/3½oz coriander root, roughly chopped
    2 green chillies, chopped
    1 tbsp vegetable oil
    200g/7oz canned tomatoes, chopped
    4 floz natural plain yoghurt
    salt and freshly ground black pepper
    4 tbsp roughly chopped coriander leaves

Directions

1. For the monkfish, cut the monkfish tails into 2cm/1in thick slices and place in a bowl.
2. Combine the ginger, garlic, salt and lemon juice in a food processor and blend to a paste.
3. Add the paste to the monkfish and mix well. Set aside to marinate for up to 30 minutes.
4. Meanwhile, blend the coriander root and green chillies in the processor to make a coarse purée.
5. Heat a wok, then add the vegetable oil and marinated monkfish and stir fry for 1-2 minutes.
6. Add the puréed coriander and chilli, and fry for a further minute. Add the tomatoes and bring to the boil, before immediately reducing the heat to a simmer.
7. Simmer for 2-3 minutes, then add the yoghurt and cook for a further two minutes, or until thickened slightly. Taste to check the seasoning and add salt and freshly ground black pepper as necessary. Add half of the chopped coriander.
8. To serve, spoon the coriander monkfish among four bowls, top with the remaining coriander. Serve with chapati or rice.

Number of Servings: 3

Recipe submitted by SparkPeople user CHEEKYCHOOK.





TAGS:  Fish | Dinner | Fish Dinner |

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