Ingredients
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For The Fish
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1 Tbsp Olive Oil
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1/2 of Each Turmeric, Paprika and Curry Powder
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800g Monkfish FilletsCut Into Large Chunks
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For The Curry
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3 Tbsp Olive Oil
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1 tsp Mustard Seeds
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1 Sprig Fresh Curry Leaves
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1 Large OnionFinely Chopped
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1 tsp each Crushed Garlic and Ginger
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2 tsp Curry Powder
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1/2 tsp Turmeric
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1/2 tsp Paprika
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300ml Light Coconut Milk
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SaltTo Taste
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2 Fresh ChilliesSplit Lengthways but not cut all the way
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Kit's Curry Powder
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3 Tbsp Coriander Seeds
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2 Tbsp Cumin Seeds
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2 tsp Fennel Seeds
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1/2 Cinnamon QuillBroken into Pieces
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1/2 tsp Cloves
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1/2 tsp Cardamon Seed
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2 Tbsp Dried Curry Leavesif using fresh curry leaves, you can dry these in a frying pan over low heat for 2-3 minutes
Directions
Serves 4
Prep time 15 mins
Cooking time 30 mins
Nutritional Information
Serving size approximately 300 grams
Average quantity per serving:
Energy 1410kJ (337 kcal), Protein 37.7g, Fat total 17.1g – saturated 6.6g, Carbohydrate 6.4g – sugars 5.8g, Sodium 253mg
Steps
1
Done
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For the fish, place the olive oil and spices in a bowl with the monkfish fillets. Mix well and set aside. |
2
Done
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For the curry, heat olive oil in a saucepan over moderate heat. Add mustard seeds and allow them to pop. Add the curry leaves and onion and fry until golden, then add the garlic, ginger, curry powder and spices and stir-fry for 1 minute. |
3
Done
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Add the coconut milk, mix well and season with salt. Cook for 4-5 minutes, stirring constantly. Add the fish and chillies, mix well and cook for 20 minutes. Serve with steamed brown basmati rice. |
4
Done
|
Kit's Curry PowderIn a heavy-based frying pan over low heat, separately dry roast the coriander, cumin and fennel seeds, stirring constantly until each becomes fairly dark brown, but not burnt. Set aside. |
5
Done
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Using a spice grinder or a blender, blend the roasted spices on high speed with the cinnamon, cloves and cardamom and curry leaves to a fine powder. |
6
Done
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Put in a bowl and mix well before transferring to an airtight container. |