Online Personal Trainer Main Meal Recipes - Coconut Monkfish Rice
Serves: 4
Shopping & Ingredients List:
375g Monkfish Fillet, in chunks
1 medium Onion, finely chopped
225g Long Grain Rice
400g can Chopped Tomatoes
200ml can Coconut Milk
Marinade
3 tbsp Fresh Mint, chopped
1 Chilli, finely chopped
2 Garlic Cloves, finely chopped
2 tbsp Lemon Juice
4 tbsp Olive Oil
1 tsp Chilli Flakes
pinch of Saffron
Salt & Pepper to own taste
Method
1. In a food processor or blender, blend together the marinade ingredients. Place the monkfish into a shallow dish, pour over the marinade, cover & set aside for 20 minutes.
2. Heat a large saucepan & cook the monkfish in a little marinade in batches for 3-4 minutes until browned. Remove & set aside.
3. Add the onion & remaining marinade to the saucepan & cook the onion for 5 minutes until softened. Add the rice & stir well until coated in the marinade before adding the coconut milk & chopped tomatoes.
4. Bring to a boil & gently simmer for 15 minutes. Stir in the fish, cover the saucepan & cook for a further 5 minutes before seasoning to own taste & serving.
Macro info per serving
Protein
24.7g
Carbs
25g
Fat
24.7g
Energy
421Kcal