Monkfish with Curry Oil

Nutriscore Rating: 68/100

Transform your dinner table into a gourmet dining experience with this irresistible Monkfish with Curry Oil recipe, a dish that combines tender, flaky fish with the bold, aromatic flavors of toasted curry spices. Perfectly seared monkfish fillets are bathed in a luxurious curry oil infused with garlic, ginger, turmeric, and a touch of lime for a zesty finish. This quick and easy recipe, ready in just 35 minutes, is ideal for busy weeknights or an elegant dinner party. Serve over a bed of fragrant basmati rice to soak up every drop of the rich, golden curry oil, and top with fresh cilantro for a burst of color and freshness. Packed with flavor yet delightfully simple, this dish is sure to impress both family and friends while standing out as a healthy and satisfying seafood option.

Recipe Information

• Prep Time: 15 min
• Cook Time: 20 min
• Total Time: 35 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

13 items

• 4 pieces (about 6 oz each) Monkfish fillets
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Freshly ground black pepper
• 2 teaspoons Curry powder
• 2 pieces Garlic cloves (minced)
• 1 teaspoon Ginger (grated)
• 3 tablespoons Coconut oil
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Paprika
• 1 piece Lime (zested and juiced)
• 2 tablespoons Fresh cilantro (chopped)
• 2 cups Cooked basmati rice (optional, for serving)

📝 Instructions

7 steps

1. Pat the monkfish fillets dry with a paper towel and season with salt and pepper on both sides.

2. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Sear the monkfish fillets for 3-4 minutes per side until golden brown. Remove from the pan and set aside on a plate.

3. In the same skillet, reduce the heat to medium and add coconut oil. Once melted, add the minced garlic and grated ginger. Sauté for 1-2 minutes until fragrant.

4. Stir in the curry powder, turmeric powder, and paprika, and cook for another 1 minute to toast the spices.

5. Add the lime zest and lime juice, mixing well, then turn off the heat. This creates the curry oil base.

6. Return the monkfish fillets to the skillet, spooning the curry oil over each piece. Cover the skillet and cook on low for 5-7 minutes until the fish is opaque and flakes easily with a fork.

7. Garnish the monkfish with the chopped fresh cilantro and serve hot over cooked basmati rice, if desired.

Nutrition Facts

1 serving (309.6g)

Calories		423
% Daily Value*
Total Fat		19.8 g	25%
	Saturated Fat	10.2 g	51%
	Polyunsaturated Fat	0.0 g
Cholesterol		42 mg	14%
Sodium		929 mg	40%
Total Carbohydrate		32.8 g	12%
	Dietary Fiber	1.2 g	4%
	Total Sugars	0.3 g
Protein		27.9 g	56%
Vitamin D		8.5 mcg	42%
Calcium		33 mg	3%
Iron		1.9 mg	10%
Potassium		629 mg	13%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 716 cal (42.5%%)

Protein: 445 cal (26.4%%)

Carbs: 525 cal (31.1%%)