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January 29, 2019

Monkfish and purple sprouting broccoli curry

A delicious and simple supper. Fish, coconut and spices are a match made in heaven. I like it served with cauliflower “rice”. Broccoli is high in a beneficial phytochemical called sulforaphane known for its liver supporting, hormone-balancing and anti-carcinogenic properties, as well as being high in vitamin C, fibre and iron.

Ingredients (serves 4):

  • 1 large onion, chopped
  • 2 tsp quality fish sauce (without MSG – read the ingredients!)
  • Juice of 1/2 lime
  • 2 red chillies, 1 de-stalked, 1 chopped
  • 1 green chilli, de-stalked
  • 2 tsp crushed coriander seeds
  • 2 tsp crushed cumin seeds
  • 2.5cm piece fresh ginger, peeled and chopped
  • 3 garlic cloves, roughly chopped
  • 1/2 stalk lemongrass
  • 1 tbsp groundnut or sesame oil
  • 5 curry leaves (fresh ideally)
  • 300ml coconut milk
  • 350 purple sprouting broccoli, each spear cut in two
  • 500g monkfish fillet, cubed

Method:

  1. Add the onion, fish sauce, lime juice, de-stalked chillies, coriander and cumin seeds, ginger, garlic, lemongrass and the oil into a blender or food processor. Process until you have a paste.
  2. Tip the paste into a frying pan and cook over a medium heat for 2 minutes. Stir in the coconut milk and curry leaves and cook for 5 more minutes.
  3. Add the broccoli to the curry pan and cook for about 4-5 minutes until tender, before adding the monkfish cubes and cooking for a final 2-3 minutes at a low simmer, until the fish is cooked through.
  4. Serve with the chopped red chilli sprinkled over the top.

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