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Dinner | Fish

Sri Lankan fish curry

Look after your cells and immune system, and boost your energy with this easy monkfish curry

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Sri Lankan fish curry recipe
Serves:
4
Preparation:
15 Mins
Cooking:
25 Mins
High FODMAP:
Yes
Allergens:
Mustard, Sulphur dioxide, Nuts, Peanuts, Fish
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What are the health benefits of Sri Lankan fish curry?

Look after your cells and immune system, and boost your energy with this easy monkfish curry. If you can’t get monkfish you can substitute with any meaty white fish. For a special occasion try sautéing some scallops and topping the curry with them.

 

Ingredients

Method

Ingredients

500g monkfish, skinned, deboned and chopped into large chunks nutritional information
500g monkfish, skinned, deboned and chopped into large chunks
Zest and juice of 2 limes nutritional information
Zest and juice of 2 limes
2 medium onions, finely sliced nutritional information
2 medium onions, finely sliced
2 cloves of garlic, finely chopped nutritional information
2 cloves of garlic, finely chopped
5cm piece of ginger, finely chopped nutritional information
5cm piece of ginger, finely chopped
2 fresh green chillies, finely sliced nutritional information
2 fresh green chillies, finely sliced
1 small handful of fresh curry leaves nutritional information
1 small handful of fresh curry leaves
3 cardamom pods, opened and seeds removed nutritional information
3 cardamom pods, opened and seeds removed
2 teaspoons brown mustard seeds nutritional information
2 teaspoons brown mustard seeds
1 teaspoon cumin seeds nutritional information
1 teaspoon cumin seeds
1 teaspoon fenugreek seeds nutritional information
1 teaspoon fenugreek seeds
1tbsp of groundnut oil nutritional information
1tbsp of groundnut oil
1tsp of tamarind paste nutritional information
1tsp of tamarind paste
10 ripe medium tomatoes, chopped nutritional information
10 ripe medium tomatoes, chopped
1½ teaspoon ground turmeric nutritional information
1½ teaspoon ground turmeric
200g basmati rice nutritional information
200g basmati rice
300ml light coconut milk nutritional information
300ml light coconut milk
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Put the monkfish in to a glass or ceramic bowl with 1 tsp turmeric, lime zest and juice and a large pinch of sea salt.
2) Mix together to coat the fish, then marinate in the fridge for at least 1 hour.
3) Heat a large casserole pan over a medium–high heat and add the oil, onion, ginger, garlic, chillies and curry leaves.
4) Cook for 5 to 10 minutes, or until the onion is softened.
5) Meanwhile add the rice to a pan with 100ml of the coconut milk and 300ml of salted water, then cook according to the packet instructions.
6) Smash the spices in a pestle and mortar, and then stir them into the pan and fry for 1 minute.
7) Stir in the chopped tomatoes, tamarind paste, the remaining coconut milk and 100ml of water
8) Bring to a simmer for 10 minutes, or until the tomatoes begin to break down and the sauce reduces.
9) Add the monkfish to the sauce and simmer until the fish is cooked through and opaque.
10) Serve with the rice.

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