Pan Seared Monkfish with Laksa Noodles

Name: Pan Seared Monkfish with Laksa Noodles
Cook time: 45 min
Yield: 4
Ingredients: 4 x 120g monkfish tails cut in half, lengthways; 200g medium egg noodles; 2 tablesp. rapeseed or olive oil; 1 tablesp. butter; 2 garlic cloves, peeled and chopped; 1 large red pepper, sliced; 3 scallions, trimmed and sliced into 3cm lengths; 100g bean sprouts; 400ml low fat coconut milk; Salt and freshly ground black pepper; Juice of 1 lime; Coriander to sprinkle over; Lime wedges

Check with your fishmonger that they have removed the membrane from the monkfish. It is edible, it’s just a bit tough and will shrink when you are cooking the fish

4 people

45 min

Nutrition per serving

kcal

591 kcal
protein

37g
total fat

29g
saturates

14.3g
iron

2.0mg
carbs

41g

Ingredients

4 x 120g monkfish tails cut in half, lengthways
200g medium egg noodles
2 tablesp. rapeseed or olive oil
1 tablesp. butter
2 garlic cloves, peeled and chopped
1 large red pepper, sliced
3 scallions, trimmed and sliced into 3cm lengths
100g bean sprouts
400ml low fat coconut milk
Salt and freshly ground black pepper
Juice of 1 lime
Coriander to sprinkle over
Lime wedges

To serve: Salad of shredded carrots, courgettes, spinach, red onion, red chilli and coriander dressed with a little olive oil and a squeeze of lime.

1 medium red chilli, deseeded and chopped

1 tablesp. fish sauce

4 shallots, peeled

2 stems of lemon grass, trimmed, outer layer removed, stems chopped

Zest and juice of half a lemon

3cm piece root ginger, peeled and roughly chopped

½ tablesp. turmeric

½ teasp. brown sugar

Monkfish

4 x 120g monkfish tails cut in half, lengthways
200g medium egg noodles
2 tablesp. rapeseed or olive oil
1 tablesp. butter
2 garlic cloves, peeled and chopped
1 large red pepper, sliced
3 scallions, trimmed and sliced into 3cm lengths
100g bean sprouts
400ml low fat coconut milk
Salt and freshly ground black pepper
Juice of 1 lime
Coriander to sprinkle over
Lime wedges

To serve: Salad of shredded carrots, courgettes, spinach, red onion, red chilli and coriander dressed with a little olive oil and a squeeze of lime.

Laksa Paste

1 medium red chilli, deseeded and chopped

1 tablesp. fish sauce

4 shallots, peeled

2 stems of lemon grass, trimmed, outer layer removed, stems chopped

Zest and juice of half a lemon

3cm piece root ginger, peeled and roughly chopped

½ tablesp. turmeric

½ teasp. brown sugar

Prepare the noodles as per packet instructions.

To make the paste: Place all the paste ingredients into a blender or the bowl of a food processor and blend until smooth

To cook the monkfish: Heat a little oil in a large pan on a medium high heat, then add half the butter. Season the pieces of fish then add four of them to the pan and cook until golden brown on one side, then gently turn the fish over and cook on the other side. This will take about 8-10 minutes in total. Remove from the pan and keep warm while you cook the rest of the monkfish. You will know they are cooked when they lose their translucent or raw appearance. Keep warm while you cook the vegetables and make the sauce.

To cook the vegetables: Rinse the pan and add a little oil. Then stir-fry the pepper and scallions. After 2 minutes add the garlic and bean sprouts. Cook for another minute then remove from the pan.

To cook the laksa paste: To the same pan add a little oil and the laksa paste. Stir for a minute then add the coconut milk and cook until the coconut milk thickens – 3-5 minutes. Add the vegetables to the pan, stir gently through the sauce. Taste and season. Cook for 1-2 minutes to heat the vegetables. Just before serving stir through the juice of 1 lime.

To serve: Divide the noodles between four bowls. Serve two pieces of fish per person and spoon over the vegetables and sauce. Sprinkle over some coriander leaves and serve with some limes wedges on the side.