Wok-Cooked Monkfish with Sesame Soy Sauce

Pan-seared monkfish fillets seasoned with ginger, garlic, and chilli, finished with a savory sesame soy sauce and fresh herbs.

Healthy Quick Seafood Dairy Free Stir-Fry Monkfish

Estimated Nutrition

Calories

528.2

kcal / serving

1056.4 kcal total

Carbs

6.1g

per serving

12.1 g total

Fat

36.4g

per serving

72.8 g total

Protein

44.3g

per serving

88.6 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

59.2

Light Soy Sauce

Liquids

Shaoxing Rice Wine

NutsSeeds

to taste

Salt

to taste

White Pepper

ground

clove

Garlic

finely chopped

tbsp

Coriander

fresh, chopped

OilsFats

44.4

Groundnut Oil

29.6

Sesame Oil

toasted

Seafood

piece

Monkfish

fillets, membrane removed

Vegetables

2.5

Ginger

fresh root, peeled and finely chopped

piece

Red Chilli

seeds removed, flesh finely chopped

piece

Spring Onion

cut into thin strips

Method

Season monkfish with salt and pepper then slice into six equal pieces.

Transfer fish to a plate and serve immediately with rice and steamed vegetables.

Add soy sauce, sesame oil, spring onions, and coriander, cooking for 2 minutes until wilted.

Turn fish over, add garlic, ginger, and chilli, and cook for 4 minutes until opaque.

Heat groundnut oil in a wok and sear fish for 4 minutes on one side.