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