This healthy monkfish curry recipe is a real winner as it combines all of the flavour of a traditional curry but without the excessive calories.
Here we've used Low Fat Greek Style Natural Yoghurt which contains only 3% fat.
Healthy Monkfish Curry Recipe: -
Prep time: 12 minutes - Cooking time: 22 minutes
Serves 3
14oz(400g) of monkfish, skinned & cut into 1 inch chunks 3oz(100g) of chestnut mushrooms, thick slices 1 large onion, sliced 2 garlic cloves, chopped 1 medium chilli, de-seeded & chopped 10 fl-oz(300ml) of low fat Greek style natural yoghurt 10 fl-oz(300ml) of hot water 2 tbsp of tomato purée 3 tbsp of garam masala 3 tbsp of ground cumin 3 tbsp of medium curry powder 2 tbsp of paprika 2 tbsp of flaked almonds 1 tsp of mustard seeds 1 tbsp of olive oil Sea salt & freshly ground black pepper Fresh coriander for garnish
First place a non-stick shallow saucepan over a moderate heat, add the tablespoon of olive oil and heat it through. Add the teaspoon of mustard seeds then place the lid back on, leave for 1-2 minutes until the seeds start to pop.
Then remove the lid and quickly add the chopped onion to the pan; reduce the heat to low then place the lid back on. Sauté the onions for 4-5 minutes until soft, then add the chilli, garlic and mushrooms to the pan and sauté for a further 4-5 minutes.
Meanwhile take a large jug and add the Greek style yoghurt, spices & hot water then combine thoroughly. When everything is sautéed add the contents of the jug to the pan along with the tomato purée & almonds, then combine. Season well then increase the heat and bring the pan to the boil, then reduce the heat and simmer for 4 minutes.
Next add the monk fish fillets and simmer for another 3-4 minutes until the monkfish pieces are cooked through. Take off the heat and add most of the fresh coriander and combine lightly. Check the seasoning and alter if necessary.
Then your monkfish curry is ready to serve with some basmati rice. Garnish with a little more fresh coriander.
