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Winter Spiced Seafood

Pan-Seared Monkfish with Curried Cauliflower & Beluga Lentils

Meaty monkfish tail seared golden, served over a warm, earthy salad of spiced cauliflower and black lentils with a cooling turmeric yoghurt.

Prep 15m
Cook 20m
Serves 2
£10.85 /portion
gluten-free pescatarian high-protein seafood winter-warmer gluten-free

"I selected Monkfish ('poor man's lobster') as it is a Tier 1/2 sustainable choice with dense, meaty texture and incredibly low fat content, allowing us to allocate our fat budget to a nutrient-rich dressing. The cauliflower is currently in peak UK season (winter brassica), providing high fibre and Vitamin C. Pairing the fish with pulses (lentils) and fermented dairy (Skyr) hits the gut health protocol while keeping the meal high-protein and satisfying without heaviness."

High Protein (>50g) High Fibre (>10g) Low Fat Iodine Rich Gut Healthy
545 kcal
Protein 68g
Fat 17g
Sat 3g Omega-3 1.2g
Carbs 26g
Fibre 11g Sugar 6g
Fibre 11g
Sugar 6g
Sodium 580mg
Vitamin A 15%
Vitamin C 90%
Vitamin D 0%
Vitamin K 25%
Vitamin B6 40%
Vitamin B12 60%
Folate 35%
Iron 30%
Calcium 15%
Magnesium 30%
Potassium 45%
Zinc 15%
Selenium 80%
Servings
2

Ingredients

Protein

  • 600g Monkfish Tail Fillet — membrane removed, cut into 2 portions
  • 100g Skyr (Natural)

Fresh

  • 300g Cauliflower — cut into small florets
  • 10g Fresh Coriander — chopped
  • 1 Lemon — juice only

Pantry

  • 250g Beluga Lentils (Tinned) — drained weight
  • 20ml Olive Oil
  • 8g Curry Powder (Mild)
  • 2g Turmeric
  • 2g Cumin Seeds

Method

01

Preheat oven to 200°C (fan). Toss cauliflower florets with 10ml olive oil, curry powder, and a pinch of salt on a baking tray.

Cut cauliflower small so it roasts quickly and gets crispy edges.
02

Mix the Skyr with the turmeric, a squeeze of lemon juice, and a pinch of salt. Set aside.

03

Pat the monkfish fillets very dry with paper towels and season generously with salt.

Dry fish is crucial for a good sear.
04

Roast the cauliflower for 15-18 minutes until golden and tender.

05

While cauliflower roasts, heat the remaining 10ml oil in a non-stick pan over medium-high heat. Sear monkfish for 3-4 minutes on one side until golden brown. Flip and cook for 2-3 minutes until firm to the touch.

Monkfish is dense; don't overcook it or it becomes rubbery. It should spring back slightly.
06

In a small saucepan, warm the drained lentils with the cumin seeds and a splash of water for 3 minutes. Stir in the roasted cauliflower once done.

07

Spoon the warm lentil and cauliflower mix onto plates. Top with the monkfish fillet.

08

Drizzle the turmeric Skyr over the fish and garnish with fresh coriander.

Modern British · dinner