Hey, What’s Cookin’?
Today’s recipe gives you a DELICIOUS opportunity to try Monkfish, a not-well-known variety of fish. Monkfish is a species of deepwater fish related to anglerfish and has a taste and texture similar to lobster–small wonder its nickname is “Poor Man’s Lobster!” Monkfish is always wild-caught, so you don’t have to carefully read labels to avoid the farm-raised variety.
Monkfish can be a good addition to your diet. It has 165 calories, 32 grams of protein, and just just 3.3 grams of fat per 6-oz serving. It provides 36% of the recommended daily intake of B-6 and 75% of daily B-12 intake. A serving of monkfish contains 62 percent of your recommended daily intake of phosphorus — as well as more than your entire daily intake for selenium.
UNFORTUNATELY, like tuna, monkfish does contain some mercury and there are limits as to how often you can safely eat it. According to the Environmental Defense Fund, here are safe consumption levels, assuming no other mercury-containing fish are consumed:
- men 4 times per month
- women 4x/mo
- children 6-12 4x/mo
- children 1-5 3x/mo
But don’t let yourself be scared into avoiding monkfish altogether. Make today’s recipe and give it a try–if you like it, you can add it to your meal rotation and enjoy it once a month–both deliciously and safely!
Thai Monkfish Green Curry
Adapted from: a recipe from freshtart.com
- 1-2 tsp coconut oil
- 1 garlic clove, minced
- 1 red or orange bell pepper, cut into thin slices
- 1-1/2 tbs green Thai curry paste (available in the Asian foods section of most grocery stores)
- 1 tsp. curry powder (hot or mild, depending on your tastes)
- 1 15-oz can no-sodium-added diced tomatoes, undrained
- 1 15-oz can coconut milk (not the “light” version; Goya and Roland brands are good, less expensive choices)
- 1 tbs ginger, peeled and microplane zested
- 1 tbs brown sugar
- 1 tbs Thai fish sauce
- 3 c broccoli; stems removed and cut into small florets
- 1-1/2 lbs monkfish, cut into 1-inch chunks
- 1 tbs fresh lime juice
- 3 whole scallions, chopped
- 3 tbs fresh basil (dry will not work as well)
- 4 cups cooked cauliflower rice, kept hot
- Heat 1-2 tsps coconut oil over medium heat in a pot or Dutch oven. Add the garlic, and red pepper until they soften—about 4 minutes.
- Stir in the curry paste and curry powder and saute for 1 minute until fragrant.
- Stir in the tomatoes, coconut milk, ginger brown sugar, and fish sauce, and bring to a simmer. Add broccoli florets and simmer for 4 minutes, then stir in halibut chunks.
- Simmer the curry dish for 5-8 minutes, until the monkfish and broccoli are cooked through. Add lime juice, scallions, and fresh basil.
- Taste. Add (by the teaspoon) more fish sauce (for salt), lime juice (for tartness), or brown sugar (sweet) if needed, to suit your palate.
- Serve over hot cauliflower rice.
- You can substitute any firm-fleshed white fish for the monkfish; cod and halibut are good choices. Tilapia may not be firm enough and may break apart in the curry
- If you are not a fan of peppers, matchstick carrots (about 1.5 cups) would be a good substitution.
Photograph via Pinterest