Marinated monkfish
prep: 15 minutes + 20 minutes to marinate
cook: 20 minutes
serving: 4
Nutrition Facts
each serving
KCal
342
Carbs
52.1g
fiber
1.7g
Protein
29.7g
Fat
1.3g
Saturates
0.3g
Sugars
6.7g
Salt
1.5g
Fruit/Veg Portion
-
Ingredients
all 11 types- 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
Directions
4 steps in totalStep 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.
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