Monday, September 14, 2009

Indian Stir Fry Vegetables with Monkfish

This is my favourite recipe of the moment. Monkfish, in my day, used to be cooked to hell and back and then smothered with a seafood dressing of mayonaise and tomato sauce and served up as "mock crayfish". (We did live, I have to say, in the Transvaal, you understand - where anything could be cooked smothered in a mixture of mayonaise and tomato sauce and served as "mock crayfish"!) But Monkfish is really good for this dish, because it is fairly tough. You can use prawns, if you like, or even calamari. But if they are frozen, they need to be defrosted and not overcooked.

You need either an electric wok, or one of those ordinary wok pans, which are much easier to manage and do a single or double meal very well.

This recipe is from my absolute fave cookery book of the moment -

Healthy Indian Cooking, by Shezad Husein and Manisha Kanani, Hermes House 2007

Indian Stir Fry Vegetables with Monkfish

2T Oil - use olive or canola
2 medium onions sliced ( I also like to use leeks)
1t garlic pulp
1t ground cumin
1t ground coriander
1t chilli powder
175g Monkfish cut into cubes
2 t fresh fenugreek leaves or 1t fenugreek (methi)
2 tomatoes, sliced into fairly slim wedges
1 courgette, sliced
1t limejuice


Heat the oil in a wok and fry the onions over a low heat until soft. Meanwhile mix together the garlic, cumin, coriander and chilli. Stir into the onions and cook for about 1 minute.

Add the fish and continue to stir for about 3 - 5 minutes until it is cooked through.

Lastly add the fenugreek, tomatoes, courgette and salt to taste and cook for a further 2 minutes. Sprinkle with lime juice just before serving.

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