Asparagus and Sweetheart Cabbage Thoran with Coconut Monkfish
Ingredients
2 tbsp of vegetable oil
2 tsp of black mustard seeds
15 dried curry leaves
15 g of ginger, chopped into matchsticks
1 tsp of asafoetida
0.5 tsp of ground turmeric
50 g of desiccated coconut
1 sweetheart cabbage, trimmed and finely shredded
250 g of asparagus, woody ends discarded, cut into bite-sized pieces
1 lime, juiced
1 red onion, finely sliced
2 garlic cloves, crushed or grated
1 tbsp of roasted malabar masala
2 tbsp of tomato paste
200 ml of coconut cream
250 g of monkfish
4 servings
Calories~488 kcal
Protein~18 g
Carbs~24 g
Fat~38 g
Fiber~9 g
Sugar~8 g
Total recipe
Calories~1,950 kcal
Protein~70 g
Carbs~95 g
Fat~150 g
Fiber~35 g
Sugar~30 g
Method
Step 1
For the thoran, heat 1 tbsp oil in a wide-based pan over a medium heat. Add the mustard seeds and curry leaves and cook for 1 min. Add the ginger and spices; cook for 1 min. Add the coconut; cook, stirring, for 2 mins.
Step 2
Stir in the cabbage with a splash of water, cover and cook for a few mins until starting to wilt. Add the asparagus with a good pinch of salt and cook for 8-10 mins, stirring, until cooked but still a little crunchy. Stir in the lime juice. Keep warm, to one side.
Step 3
For the monkfish, heat 1 tbsp oil in a large, lidded non-stick pan over a medium heat. Add the onion, garlic and a pinch of salt and fry for 5-10 mins, until softened, then stir in the malabar masala for 30 secs. Add the tomato paste, cook for 30 secs, then add the coconut cream and 100ml boiling water. Bring to simmer, then add the monkfish and cover with the lid. Cook for 5-6 mins each side, basting often. Serve with the thoran.
