Wok-Cooked Monkfish with Sesame Soy Sauce
- Level: Intermediate
- Yield: 2 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 2 servings
- Calories
- 620
- Total Fat
- 40
- Saturated Fat
- 5
- Carbohydrates
- 10
- Dietary Fiber
- 2
- Sugar
- 2
- Protein
- 54
- Cholesterol
- 85
- Sodium
- 1391
- Total: 28 min
- Prep: 20 min
- Cook: 8 min
Ingredients
3 tablespoons groundnut oil
2 (12-ounce) monkfish fillets or 2 cod fillets, washed, seasoned with salt and pepper and cut into 6 smaller fillets*
4 cloves garlic, crushed and finely chopped
1 (1-inch) piece fresh ginger, peeled and finely chopped
1 medium red chile, seeded and finely chopped
4 to 5 tablespoons light soy sauce
2 tablespoons toasted sesame oil
2 spring onions (green), sliced into thin strips
1 tablespoon coarsely chopped fresh cilantro leaves
Serving suggestion: Steamed asparagus and broccoli florets, scented rice and dressed whole wheat noodles
Directions
- Heat some groundnut oil in a large wok over high heat. Add the fish to the wok, pressing lightly on the fillets as they cook. Cook for 3 to 4 minutes. Turn the heat down to medium.
- Turn the fish over and sprinkle the garlic, ginger and chile over the fillets. Cook for a further 3 to 4 minutes, depending on the size of the fillet, until the flesh has turned opaque and flakes when poked at with a fork or a pair of chopsticks.
- Season the fish with the soy sauce and sesame oil. Add the spring onion strips and chopped cilantro and cook until the herbs have wilted slightly.
- To serve, garnish the fillets with the wilted herbs and serve immediately with the steamed vegetables or the scented rice and noodles if using.
Cook’s Note
Cod is a great alternative to monkfish in this recipe, but keep the skin on and cook skin-side down first until crisp and golden. Ensure when buying cod though it comes from sustainable sources.