Midweek dish: monkfish & kale tikka masala with low-fat raita

Monkfish & Kale Tikka Masala with Low-Fat Raita

Serves 2

Ingredients
1 tsp olive oil
1 red onion, diced
1 red chilli, finely grated (optional)
3 garlic cloves, finely grated
3cm piece of ginger, peeled and grated
2 tbsp tikka masala spice paste
2 tbsp ground almonds
1 x 400g tin chopped tomatoes
1 x 400g tin low-fat coconut milk
250g monkfish loin (or salmon fillets)
200g kale, tough stalks removed

For the raita
150g low-fat yoghurt
10g fresh mint leaves, roughly chopped
quarter of a cucumber, seeds removed and diced
sea salt and freshly ground black pepper

Method

Heat the oil in a large saucepan over a medium-high heat. Add the onion and chilli. Cook for 5-6 minutes until they have softened and the onion has started to turn golden brown.

Add the garlic and ginger and cook for another 30 seconds, stirring frequently so nothing burns. Add the spices and ground almonds and mix well to coat everything in the pan before adding the chopped tomatoes and coconut milk.

Simmer the sauce for 15 minutes and allow to thicken. Stir occasionally to stop anything catching on the bottom of the pan.

In the meantime, cut the monkfish loin into big chunks (around 3cm slices). Once the sauce has thickened, add the kale and stir through. It should start to wilt quite quickly; give it 3 minutes and then carefully add the monkfish.

Allow it all to cook together for 4-5 minutes, over a very low heat, while you make the raita, which is really quick. Mix the yoghurt, mint leaves and cucumber together in a little bowl along with the seasoning.

Then all that’s left to do is serve the curry alongside the min raita.

Per serving 515 cals | 35g protein | 29g fat (14g saturates) | 25g carbs (21g total sugars) | 9g fibre

Extracted from Lose Weight for Life by Lisa Riley (Michael Joseph, approx €19).