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Marinated monkfish

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This spicy dish is bursting with flavour and surprisingly low in fat.
Serves
4
Prep
15 minutes + 20 minutes to marinate
Cook
20 minutes
Each 325g serving contains (excludes serving suggestion)
KCal
342
Carbs
52.00g
Fibre
1.70g
Protein
29.70g
Fat
1.30g
Saturates
0.30g
Sugars
6.70g
Salt
1.50g
Portion Fruit & Veg
0
Ingredients
Ingredients
4 pieces fresh monkfish, skinned (600g)
zest and juice 1 lime
2 tbsp reduced-salt soy sauce
pinch chilli flakes
225g (dry weight) basmati rice
1 vegetable stock cube
1 carrot, grated
30g sultanas
5 fresh basil leaves, chopped
freshly ground black pepper
fresh coriander, to garnish
Method
  1. Place the monkfish in a shallow dish. Mix together the lime, soy sauce and chilli flakes, pour over the fish and marinate for 20 minutes.
  2. Meanwhile, cook the basmati rice in a pan of boiling water with a vegetable stock cube. Drain and place in a large bowl. Add the carrot, sultanas and chopped basil leaves, mix well and keep warm.
  3. Preheat the grill to high. Place the monkfish on a baking tray and season with black pepper. Cook under the hot grill for 2-3 minutes on each side.
  4. Pile on top of fragrant rice.
Chefs tips
  • You could also use tuna or salmon steaks in place of monkfish.
  • For a vegetarian alterative, marinate cubes of tofu and thread onto skewers with red onion before grilling for 10 minutes, turning a couple of times.
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