Gluten Free
Monkfish masala with yellow lentils
40 mins
4 Servings
This excellent warming curry gets its high protein content from monkfish – not the prettiest fish in the sea – but high in omega-III fats. Combined with yellow lentils it helps this curry carry that hefty protein punch.
Brilliant Bases Used In This Recipe
Indian Gravy
Asian Paste
Tomato Fondue
About This Recipe
Here’s another dish to go with our existing winter warming curries: monkfish masala with yellow lentils. Monkfish is not the prettiest of fish but the meat is certainly excellent to the point it’s often called the ‘most delicious sea monster’. It’s much meatier than other white fishes and in the past was often called poor man’s scampi or lobster. Do make sure, of course, to buy a sustainably fished product.
From a nutrition point of view it’s high in protein and omega III fats and we’re combining it with our nutrition-packed BB Indian Gravy and BB Asian Paste, as well as some lovely yellow lentils. Cultivated since biblical times these are high in protein and fibre, the latter of which can help with managing blood sugar balance.
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Ingredients
500g/18oz monkfish tail sliced into 1cm (0.5 inch) chunks
250g/9oz BB Indian Gravy
50g/1.8oz BB Asian Paste
100g/4oz BB Tomato Fondue
100g/4oz double cream or yoghurt
250g/9oz fish stock (if available) OR chicken stock/water
1 lime zest and juice
5tsp coriander
15g red chillies
50g/1.8oz yellow lentils
5tsp ghee
Nutrition Per Serving
Calories
409
Fats
26G
Carbs
15G
Protein
28G
Method
Pre-heat the oven to 200C/390F (fan) or 220C/430F (convection)
Massage the BB Asian Paste into the sliced monk fish and leave to stand aside Heat the ghee in a heavy-bottom oven-proof pan on the stove top, add the lentils and chillies, stir to coat
Add all the stock, BB Tomato Fondue and BB Indian Gravy and bring to a simmer. Stir for 8-10 minutes
Add the double cream (or yoghurt) and coriander and fold in Lay the monkfish on top, just gently pushing below the surface, and pop in the hot oven
Leave to cook open for a further 12-15 minutes, until bubbling and the monkfish is cooked
Serve with fresh zest and juice of the lime / lemon to freshen up and accompany with our baked basmati rice or Peshawar-style cauliflower (see links below)
