Monkfish & Mango Curry Recipe

Looking for an easy Monkfish & Mango Curry recipe? Learn how to make Monkfish & Mango Curry using healthy ingredients.


Submitted by baboo4

Makes 4 servings



Monkish pieces with chopped up mango and roasted almonds in a curry sauce.

Recipe Ingredients for Monkfish & Mango Curry

1 oz soya margarine
1 large onion, sliced
160 g monkfish tails
2 tsp curry powder
2 fl oz yogurt
2 oz almonds, roasted
2 mangos, sliced
9 g vegetable stock cube
150 ml boiling water
8 oz rice, cooked

Recipe Directions for Monkfish & Mango Curry

  1. Heat margarine in saute pan.

  2. Slice onion and put into pan - cook on a low heat for 30-40 mins to soften.

  3. Add curry powder and stir for aprox 3mins.

  4. Add stock cube to the boiling water and add to pan (add salt and pepper to taste).

  5. Once stock starts to simmer add monkfish and cover pan for 10mins until monkfish is opaque and firm.

  6. Remove monkfish and keep warm.

  7. Stir in yogurt and mango.

  8. Put monkfish back into sauce.

  9. Lastly, add roasted almonds.

  10. Serve with boiled basmati rice.

Categories

Main Dish

Nutrition Facts
Serving Size 316.1g
Amount Per Serving
Calories
472
Calories from Fat
127
% Daily Value*
Total Fat
14.1g
22%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
82mg
3%
Potassium
355mg
10%
Total Carbohydrates
70.6g
24%
Dietary Fiber
5.8g
23%
Sugars
18.5g
Protein
17.9g
Vitamin A 21% Vitamin C 55%
Calcium 9% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Very low in sodium
  • High in vitamin C
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