Ingredients for Curried Monkfish
- Canola Oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- Monkfish
- 2 tablespoons curry powder
- Chopped Tomato
- Nonfat Plain Yogurt
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How to Make Curried Monkfish
- Heat 2 tablespoons of vegetable oil in a large skillet over medium heat.
- Add 1 medium chopped onion and cook until softened, about 5 minutes.
- Add 2 minced cloves of garlic and cook for 1 minute more.
- Add 1 pound of monkfish fillets (cut into 1-inch pieces) to the skillet. Season with salt and pepper to taste.
- Cook, stirring occasionally, until the fish loses its translucency and is opaque throughout, about 3-5 minutes. Do not overcook.
- Stir in 2 tablespoons of curry powder and the entire 14.5 ounce can of diced tomatoes (undrained).
- Bring the mixture to a simmer and cook until heated through and the sauce has slightly thickened, about 5 minutes.
- Reduce the heat to low and stir in 1/2 cup of plain yogurt.
- Heat gently for 1-2 minutes, stirring occasionally. Do not boil, as this can curdle the yogurt.
- Serve hot with rice or naan bread. Enjoy!
Nutrition Information (Approximate per serving)
Sodium
6 g
Sugar
48g
Fat
9g
Carbs
5g
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60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion North American For 1 Or 2 Healthy Very Low Carbs Main Dish Seafood American Low Fat Fish Stove Top Dietary Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Low Carb Healthy 2 Low In Something Novelty Equipment Number Of Servings Presentation Served Hot
