Spicy Monkfish Rice
|Fresh hot red chili||1 , deseeded and chopped|
|Crushed chili flakes||1 Teaspoon|
|Garlic||2 Clove (10 gm), chopped|
|Mint leaves||3 Tablespoon, roughly chopped|
|Olive oil||4 Tablespoon|
|Lemon juice||2 Tablespoon|
|Monkfish fillets||12 Ounce, cut into bite-sized pieces (350 Grams)|
|Onion||1 , finely chopped|
|Long grain rice||8 Ounce (225 Grams)|
|Canned chopped tomatoes||14 Ounce (400 Grams)|
|Coconut milk||7 Fluid Ounce (200 Milliliter)|
|Peas||4 Ounce (115 Grams)|
|Chopped fresh coriander||2 Tablespoon (For Garnish)|
1. Process the chilli, chilli flakes, garlic, saffron, mint, olive oil and lemon juice in a food processor or blender until combined but not smooth.
2. Put the monkfish into a non-metallic dish and pour over the spice paste, turning to coat. Cover and set aside for 20 minutes to marinate.
3. Heat a large pan until very hot. Using a slotted spoon, lift the monkfish from the marinade and add, in batches, to the hot pan. Cook for 3-4 minutes until browned and firm. Remove with a slotted spoon and set aside.
4. Add the onion and remaining marinade to the pan and cook for 5 minutes until softened and lightly browned. Add the rice and stir until well coated. Add the tomatoes and coconut milk. Bring to the boil, cover and simmer very gently for 15 minutes. Stir in the peas, season and arrange the fish over the top. Cover with foil and continue to cook over a very low heat for 5 minutes. Serve garnished with the chopped coriander.
Calories 610 Calories from Fat 258
% Daily Value*
Total Fat 30 g45.9%
Saturated Fat 13.5 g67.6%
Trans Fat 0 g
Cholesterol 21.3 mg7.1%
Sodium 269.4 mg11.2%
Total Carbohydrates 67 g22.2%
Dietary Fiber 6.7 g26.7%
Sugars 5.2 g
Protein 22 g43.8%
Vitamin A 40.1% Vitamin C 66.2%
Calcium 10.7% Iron 23.5%
*Based on a 2000 Calorie diet