Monkfish is a very dense fish and lends itself well to strong flavours. The marinade for this dish is punchy, but it won’t permeate the fish entirely and you will still be able to taste the fish itself.
1. First make the marinade for the fish by heating your oil in a pan and frying the ginger, garlic, and spices for a minute or two.
2. Allow to cool slightly then tip into a large bowl with the yogurt, sea salt stir to combine.
3. Add your monkfish and leave in the fridge to marinade for at least 30 minutes, but ideally a few hours.
4. Now make your chutney by combining the coriander, green chillies, coconut, ginger and garlic in a food processor and pulsing until roughly chopped – but not a paste.
5. Tip into a bowl and stir in the mango.
6. In a pan heat your tablespoon of olive oil and tip in the split peas, kashmiri chilli, mustard seeds and fry until the mustard seeds start to pop.
7. Throw in the curry leaves, if using, and as soon as they start to crisp up take the pan off the heat. Once cool stir through the chutney and keep aside until ready to use.
8. When you’re ready to cook, grill your monkfish over a medium to high flame on a griddle or frying pan, leaving it to form a good crust good on the outside before turning. The fish should take roughly 5 minutes to cook, it should be just done in the middle. If the heat of the grill is giving the fish too much colour, transfer to a hot oven to finish cooking.
9. Once cooked, squeeze with lemon juice and serve alongside the chutney and some plain basmati rice, sprinkled with your super seed mix for added flavour and crunch.
Prep: 2 hours
Cook: 15 mins
For the monkfish:
Monkfish fillet, cut into 4x150g pieces
200g thick Greek yogurt
50g fresh ginger and garlic, blitzed together to form a paste
3 tablespoons mustard oil or peanut oil
1 teaspoon onion seeds
1 teaspoon fennel seeds
1 teaspoon caraway seeds
1 tablespoon turmeric powder
1 teaspoon sea salt
For the Coriander chutney:
1 large bunch fresh coriander
200g Fresh or frozen coconut
1 thumb size piece of Ginger, peeled and finely chopped
4 cloves garlic, peeled and finely chopped
3 Green chillies, finely chopped
1 tablespoon olive oil
1 teaspoon mustard seeds
A small handful of fresh curry leaves, optional
1 teaspoon yellow split peas (called channa dal)
2 dried whole Kashmiri red chillies, or a teaspoon of chilli flakes
1 mango, peeled, deseeded and chopped finely
200g pouch microwave basmati rice, cooked
2 tablespoons The Food Doctor Super Seed mix