Seared Monkfish in Pasanda Curry Sauce
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Seared Monkfish in Pasanda Curry Sauce

Seared Monkfish in Pasanda Curry Sauce

with Basmati Rice, Mustard Seed Broccoli and Garlic-Coriander Naan

Make a meal that's truly special with this lightly indulgent and luxurious Seared Monkfish in Pasanda Curry Sauce.

Tags:
Pescatarian
Allergens:
Mustard
•Fish
•Milk
•Cereals containing gluten

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time30 minutes
Cooking time20 minutes
DifficultyEasy

Ingredients

serving amount

150 grams

Basmati Rice

4 unit(s)

Garlic Clove

1 bunch(es)

Coriander

150 grams

Tenderstem Broccoli

1 sachet(s)

Mustard Seeds

(Contains Mustard)

200 grams

Monkfish Medallions

(Contains Fish)

1 sachet(s)

Pasanda Style Seasoning

30 grams

Tomato Puree

180 milliliter(s)

Coconut Milk

10 grams

Vegetable Stock Paste

2 unit(s)

Plain Naans

(Contains Milk, Cereals containing gluten)

40 grams

Mango Chutney

Not included in your delivery

300 milliliter(s)

Water for the Rice

20 grams

Butter

50 milliliter(s)

Water for the Sauce

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Nutritional information

Energy (kJ)4503 kJ
Energy (kcal)1076 kcal
Fat36.4 g
of which saturates20.4 g
Carbohydrate146.7 g
of which sugars19 g
Dietary Fiber10.5 g
Protein40.4 g
Salt2.92 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Medium Saucepan
•Garlic Press
•Baking Tray
•Small Bowl
•Medium Bowl
•Large Frying Pan

Instructions

1

Preheat your oven to 220°C/200°C fan/gas mark 7.

Pour the water for the rice (see pantry for amount) into a medium saucepan with a tight-fitting lid.

Stir in the rice and 0.25 tsp salt and bring to the boil. Once boiling, turn the heat down to medium and cover with the lid.

Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

2

Meanwhile, remove the butter (see pantry for amount) from your fridge. 

Peel and grate the garlic (or use a garlic press). Finely chop the coriander (stalks and all). 

Halve any thick broccoli stems lengthways.

3

In a small bowl, add the butter, half the garlic and half the coriander. Season with salt and pepper. Mash with the back of a fork. Set aside.

Pop the Tenderstem® broccoli onto a baking tray. Sprinkle over the mustard seeds. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer.

When the oven is hot, roast on the middle shelf until tender and crispy, 10-12 mins.

4

Heat a drizzle of oil in a large frying pan on high heat. Pat the monkfish dry with kitchen paper, then season with salt and pepper.

Once hot, add the monkfish pieces to the pan. Cook for 3-4 mins each side, adjusting the heat as necessary.

When cooked, transfer the monkfish pieces to a bowl. IMPORTANT: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the middle.

Add the pasanda style seasoning and the remaining garlic to the (now empty) frying pan. Stir-fry for 1 min. 

5

Stir the tomato puree into the frying pan. Fry for 1 min.

Add the coconut milk, water for the sauce (see pantry for amount) and vegetable stock paste. Bring to the boil, then simmer until slightly thickened, 2-3 mins. 

Add the monkfish pieces back into the frying pan. Stir in the mango chutney. Warm until piping hot, 1-2 mins.

Meanwhile, put the naans onto a baking tray. Sprinkle with a little water and pop them into the oven to warm through, 2-3 mins.

Once warmed, spread the flavoured butter over the naans.

6

Share the rice, monkfish curry and broccoli between your bowls.

Sprinkle over the remaining coriander.

Serve with the coriander and garlic butter naan bread on the side.

Enjoy!