Søstrene Grene Christmas 2021 collection drops tomorrow and it’s all our cosy winter dreams come true
Søstrene Grene Christmas 2021 collection drops tomorrow and it’s all our cosy winter dreams come...

Megan Burns

Convenient, reusable cleansing cloths that will make you ditch make-up wipes for good
Convenient, reusable cleansing cloths that will make you ditch make-up wipes for good

Holly O'Neill

4 easy ways to support your brain function
4 easy ways to support your brain function

IMAGE

Sea swimming essentials every first-timer should have on their list
Sea swimming essentials every first-timer should have on their list

Sarah Finnan

These 4 key products will save your dry skin this winter
These 4 key products will save your dry skin this winter

Jennifer McShane

Toastie of the town: 9 of the best, meltiest cheese toasties in Dublin
Toastie of the town: 9 of the best, meltiest cheese toasties in Dublin

Ali Dunworth

How to create an eco-friendly winter flower arrangement (that doesn’t look dead)
How to create an eco-friendly winter flower arrangement (that doesn’t look dead)

Lauren Heskin

The trailer for Paul Mescal’s new movie with Olivia Colman is here and it looks creepy good
The trailer for Paul Mescal’s new movie with Olivia Colman is here and it looks...

Lauren Heskin

‘I was raised by a single mam. Everything that she did was for us’: Singer Soulé on who inspired her new music
‘I was raised by a single mam. Everything that she did was for us’: Singer...

Sarah Finnan

3 old cottages that are brimming with potential for under €100,000
3 old cottages that are brimming with potential for under €100,000

Megan Burns

Image / Editorial

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


by Meg Walker
15th Aug 2018
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).

 

Also Read

Midweek dish: monkfish & kale tikka masala with low-fat raita
EDITORIAL
Sarah Harding’s heartbroken mum announces the singer’s death aged just 39

Sarah Harding has died at the age of just 39, her heartbroken mother revealed today. The Girls Aloud star had...

By Amanda Cassidy

Midweek dish: monkfish & kale tikka masala with low-fat raita
EDITORIAL
Trinity Tales: ‘Front Square was her garden, and the city was her playground’

Annie Gatling, now Colleran, knew Trinity College was for her when she saw Front Gate from the top storey of...

By Amanda Cassidy

Midweek dish: monkfish & kale tikka masala with low-fat raita
premium EDITORIAL
Business Club members get your complimentary tickets to The IMAGE Business Summit 2021

Don’t miss this year’s IMAGE Business Summit, with an expert line-up, skills masterclasses, keynote addresses and more.Back by popular demand,...

By Shayna Sappington

Midweek dish: monkfish & kale tikka masala with low-fat raita
EDITORIAL
How to limit drips and brush strokes while painting kitchen cabinets

Painting kitchen cabinets can be transformative and can be achieved relatively low-cost, but you need the right equipment, and a lot of...

By Amanda Kavanagh

Midweek dish: monkfish & kale tikka masala with low-fat raita
EDITORIAL
This spatchcock chicken recipe will make your weekend

This is a great way to get a juicy roast chicken, bursting with flavour.     Bord Bia’s Spatchcock Chicken...

By Meg Walker

Midweek dish: monkfish & kale tikka masala with low-fat raita
EDITORIAL
5 houseplants we guarantee you can keep alive

For those who buy houseplants with the best of intentions and end up killing them, here’s a selection you’ll be...

By Hannah Hillyer

Midweek dish: monkfish & kale tikka masala with low-fat raita
EDITORIAL
Attending multiple weddings this year? How to save money as a guest

These days, going to a wedding is the equivalent of going on a short holiday in terms of cost. From...

By Jennifer McShane