South Indian Style Monkfish and Lentil Curry

This dish is from my cookbook Dr Rupy COOKS. This authentic flavour combination of fresh tomatoes, mustard seeds and curry leaves takes me back to my...travels to Kerala and Goa. The addition of lentils and green beans to the tomatoes really packs in the protein and vegetables per portion, making this beautifully balanced and light. Because of the lentils, I don’t think this curry needs to be served with rice, but you can if you wish. Read more

Prep time
20 minutes
Cook time
35 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Ingredients
Serves 4
For the curry paste
red chilli flakes
desiccated coconut
water
boiling
red onion
chopped
tomatoes
chopped
ginger
salt
black pepper
garlic cloves
peeled
For the curry
coconut oil
cumin seeds
mustard seeds
black
turmeric powder
red lentils (dried)
thoroughly washed
vegetable stock
Swaps: fish stock
monkfish fillet
Swaps: cod fillet, jumbo prawns, tiger prawns
cut into 4cm pieces
green beans
halved
baby spinach
roughly chopped
star anise
curry leaves
optional
coconut milk (can)
To serve
coriander
roughly chopped
lime
cut into wedges
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

621kcal
Calories
42g
Protein
37g
Total Fat
40g
Carbs
14g
Fibre
12g
Sugars
199mg
Calcium
15%
 
12mg
Iron
64%
 
208mg
Magnesium
50%
 
868mg
Phosporus
69%
 
1901mg
Potassium
40%
 
522mg
Sodium
23%
 
4mg
Zinc
35%
 
1mg
Copper
93%
 
1mg
Vitamin B1
43%
 
0mg
Vitamin B2
30%
 
7mg
Vitamin B3
44%
 
1mg
Vitamin B6
51%
 
204mcg
Vitamin B9
51%
 
291mcg
Vitamin A
32%
 
1mcg
Vitamin B12
56%
 
43mg
Vitamin C
48%
 
1mcg
Vitamin D
7%
 
4mg
Vitamin E
25%
 
63mcg
Vitamin K
52%
 
Calories: 621kcal; Protein: 42g; Total Fat: 37g; Carbs: 40g; Fibre: 14g; Sugars: 12g; Calcium: 199mg (15%); Iron: 12mg (64%); Magnesium: 208mg (50%); Phosporus: 868mg (69%); Potassium: 1901mg (40%); Sodium: 522mg (23%); Zinc: 4mg (35%); Copper: 1mg (93%); Vitamin B1: 1mg (43%); Vitamin B2: 0mg (30%); Vitamin B3: 7mg (44%); Vitamin B6: 1mg (51%); Vitamin B9: 204mcg (51%); Vitamin A: 291mcg (32%); Vitamin B12: 1mcg (56%); Vitamin C: 43mg (48%); Vitamin D: 1mcg (7%); Vitamin E: 4mg (25%); Vitamin K: 63mcg (52%)
Show more

Notes

You can use shop-bought Keralan curry paste for this if you prefer

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Ingredients
Serves 4
For the curry paste
red chilli flakes
desiccated coconut
water
boiling
red onion
chopped
tomatoes
chopped
ginger
salt
black pepper
garlic cloves
peeled
For the curry
coconut oil
cumin seeds
mustard seeds
black
turmeric powder
red lentils (dried)
thoroughly washed
vegetable stock
Swaps: fish stock
monkfish fillet
Swaps: cod fillet, jumbo prawns, tiger prawns
cut into 4cm pieces
green beans
halved
baby spinach
roughly chopped
star anise
curry leaves
optional
coconut milk (can)
To serve
coriander
roughly chopped
lime
cut into wedges

Ingredients

Serves 4
For the curry paste
red chilli flakes
desiccated coconut
water
boiling
red onion
chopped
tomatoes
chopped
ginger
salt
black pepper
garlic cloves
peeled
For the curry
coconut oil
cumin seeds
mustard seeds
black
turmeric powder
red lentils (dried)
thoroughly washed
vegetable stock
Swaps: fish stock
monkfish fillet
Swaps: cod fillet, jumbo prawns, tiger prawns
cut into 4cm pieces
green beans
halved
baby spinach
roughly chopped
star anise
curry leaves
optional
coconut milk (can)
To serve
coriander
roughly chopped
lime
cut into wedges

Method

Your notes

1. Gather and prepare your ingredients.

2. For the curry paste, soak the dried chillies and coconut in the boiling water for 10 minutes. Tip the soaked chillies and coconut, along with the water, into a food processor or blender with the remaining ingredients and blend until smooth.

3. Heat the coconut oil in a heavy-based saucepan over a medium-low heat. Add the star anise, cumin and mustard seeds, turmeric, curry leaves, if using, with seasoning, and fry for 1 to 2 minutes. Add the curry paste and fry for 5 minutes, stirring continuously, until it thickens and intensifies in flavour.

4. Add the lentils, coconut milk and stock. Bring to a simmer and cook gently for 20 minutes until the lentils are soft.

5. Add the monkfish, green beans and spinach and cook for a further 8 minutes or until the monkfish is just cooked through.

6. To serve, spoon the curry into bowls, scatter over the chopped coriander and garnish with lime wedges for squeezing.

Notes

You can use shop-bought Keralan curry paste for this if you prefer

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