Ginger Jar Food

Monday, January 30th, 2012

Monkfish tikka, brown basmati pilaf

I love a curry, but there can be a lot of oil, or ghee or white rice or bread involved, all the things I’m supposed to be avoiding for January. So, rather than admit defeat and let Rivita take over, we came up with this low fat tikka and brown basmati pilaf recipe to bring protein and good grains into our diet. It’s quick and simple so can form part of a tool box of ideas to keep you well fed, in a healthy way!

Serves 2

INGREDIENTS

300g monkfish fillet, chopped into large chunks (about 1.5 inch square)
1 green pepper, chopped into 1.5 inch pieces
1 red onion, quartered then petals separated

For the tikka marinade:
4 tablespoons 0% fat natural yoghurt
2 tablespoons tomato puree
1 teaspoon ground cinnamon
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground ginger
1 tablespoon garam masala
Chilli flakes or cayenne pepper, to taste
1 clove of garlic, grated (or garlic paste)
1 inch piece of fresh ginger, grated (or ginger paste)
The juice of half a lemon
Salt & pepper

4 Bamboo skewers soaked in hot water for an hour or so

For the brown basmati pilaf
200g rice
450ml veg stock (not too salty), hot
1 small onion
2 cloves garlic
The juice of half a lemon
1 teaspoon cumin seeds
A small bunch or coriander, roughly chopped

METHOD

1. To make the pilaf: Heat the oven to 180C. In a casserole dish with a lid, sweat the onion in a tiny bit of oil and splash of water till soft, then increase the heat and fast fry in the garlic and cumin seeds for 1 minuite, stirring constantly. Now add the rice, stir to coat, then the hot stock and lemon juice. Stir again, put the lid on and pop in the oven for 30 mins.
2. Once the time is up, take out of the oven and leave to stand with the lid on for at least 10 – 15 mins. Remove the lid and fork through the grains to separate, then fold through the coriander
3. To make the monkfish tikka skewers: Mix all the marinade ingredients together in a bowl then add your pieces of fish, pepper and red onion. Skewer onto the bamboo sticks, alternating ingredients as you go. Grill under a high heat for 3 minutes on both sides.
4. Serve with your brown basmati pilaf and some low fat raita.

ENJOY!

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