A fragrant Keralan coconut curry with monkfish, sliced tomatoes & wild rice. This delicate curry sauce is made with a mix of fresh ginger, garlic, cardamom and super spice turmeric, a powerful antioxidant and anti-inflammatory.

Serves: 2 | Cook Time: 30 mins | Calories: 506 | Type: Gluten-Free

Ingredients:


  • 2 x 140g monkfish
  • 1 garlic cloves
  • 4cm ginger
  • 1 green chilli
  • 6 cardamom pods
  • 1 red onion
  • 4 tomatoes
  • 1 tsp turmeric
  • 200ml coconut milk
  • 80g wild rice

Already in your kitchen

  • Sea salt & black pepper
  • Coconut oil / olive oil

At Mindful Chef we source, pre-portion, and then deliver all these good-for-you ingredients together with a recipe card to save yourself time shopping. You'll also receive fresh organic produce to lots of other healthy dinners.

Method:


  1. Boil a kettle. Rinse the wild rice, add to a saucepan with 400ml boiling water and cook at a moderate heat for 25-30 mins; add a pinch of sea salt.
  2. Meanwhile, finely chop the garlic and chilli, and peel and finely chop the ginger. Remove the cardamom seeds from the pods, lightly bruise the seeds with a rolling pin and discard the green shells. Finely slice the onion and slice the tomatoes. Cut the monkfish into bite-sized pieces.
  3. Preheat a pan with 1 tsp oil and add the garlic, ginger, chilli and cardamom seeds and cook for 1 minute. Add the onion to the pan and fry for 5 mins until softened.
  4. Then add the turmeric and monkfish pieces to the pan. Stir to coat the fish in the turmeric. Add the coconut milk, season with sea salt and black pepper and simmer for 5 mins to reduce the sauce slightly, stirring occasionally.
  5. Then add the sliced tomatoes and cook for a further 5 mins until the fish is cooked through.
  6. Roughly chop half the the coriander leaves and stir through the curry. Drain the wild rice.
  7. Serve the wild rice in a bowl and top with the monkfish curry. Garnish with the remaining coriander leaves.