Balti Sweet and Sour Monkfish with Vegetables

foodlover's picture

Dec. 28, 2010

Ingredients

Tomato ketchup 3 Tablespoon
Tabasco sauce 1 Teaspoon
Worcestershire sauce 1 Teaspoon
Chili powder 1/2 Teaspoon
Brown sugar 1 Teaspoon
Salt 1 Teaspoon
Chopped fresh coriander 1 Tablespoon
Monkfish 14 Ounce , cubed (425 Gram)
Cornflour 2 Tablespoon
Corn oil 3 Tablespoon
Mustard seeds 1/4 Teaspoon
Fresh green chilies 2 , roughly diced
Carrots 2 , cut into batons
Frozen peas 4 Ounce , Defrosted (125 Gram)
Spring onions 4 , roughly chopped
Courgettes 2 , neatly sliced

Directions

1. In a large bowl, mix together the tomato ketchup, Tabasco sauce, Worcestershire sauce, chilli powder, brown sugar, salt and fresh coriander and blend together really well, using a fork. Add the monkfish and coat it completely with the spice mixture. Sprinkle with the cornflour to coat the pieces of cubed monkfish.

2. Heat the oil with the mustard seeds in a balti pan, karahi or deep frying pan, then remove from the heat and add the green chillies. Return the pan to the heat, add the monkfish and stir-fry for 7-10 minutes.

3. Add the carrots, peas, spring onions and courgettes and quickly stir-fry for 3-5 minutes.

4. Serve immediately with Plain Boiled Rice.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes

Nutrition Facts

Serving size Complete recipe

Calories 1149Calories from Fat 473

 % Daily Value*

Total Fat 54 g83.1%

Saturated Fat 5 g25%

Trans Fat 0 g

Cholesterol

Sodium 2696 mg112.33%

Total Carbohydrates 96 g32%

Dietary Fiber 16 g64%

Sugars 37 g

Protein 72 g144%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet