Name: Marinated monkfish
Prep time: 15 minutes + 20 minutes to marinate
Cook time: 20 minutes
Yield: 4
Ingredients: 4 pieces fresh monkfish, skinned (600g); zest and juice 1 lime; 2 tbsp reduced-salt soy sauce; pinch chilli flakes; 225g (dry weight) basmati rice; 1 vegetable stock cube; 1 carrot, grated; 30g sultanas; 5 fresh basil leaves, chopped; freshly ground black pepper; fresh coriander, to garnish

This spicy dish is bursting with flavour and surprisingly low in fat.

Serves

Prep

15 minutes + 20 minutes to marinate

Cook

20 minutes

Nutritional Information:

Each 325g serving contains (excludes serving suggestion)

KCal: 342
Carbs: 52.1g
Fibre: 1.7g
Protein: 29.7g
Fat: 1.3g
(Low)
Saturates: 0.3g
(Low)
Sugars: 6.7g
(Low)
Salt: 1.5g
(Medium)
Fruit/Veg Portion: 0

What makes a healthy, balanced diet?

Ingredients

4 pieces fresh monkfish, skinned (600g)
zest and juice 1 lime
2 tbsp reduced-salt soy sauce
pinch chilli flakes
225g (dry weight) basmati rice
1 vegetable stock cube
1 carrot, grated
30g sultanas
5 fresh basil leaves, chopped
freshly ground black pepper
fresh coriander, to garnish

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Method

Step 1

Place the monkfish in a shallow dish. Mix together the lime, soy sauce and chilli flakes, pour over the fish and marinate for 20 minutes.

Step 2

Meanwhile, cook the basmati rice in a pan of boiling water with a vegetable stock cube. Drain and place in a large bowl. Add the carrot, sultanas and chopped basil leaves, mix well and keep warm.

Step 3

Preheat the grill to high. Place the monkfish on a baking tray and season with black pepper. Cook under the hot grill for 2-3 minutes on each side.

Step 4

Pile on top of fragrant rice.

Recipe tips

You could also use tuna or salmon steaks in place of monkfish.
For a vegetarian alterative, marinate cubes of tofu and thread onto skewers with red onion before grilling for 10 minutes, turning a couple of times.