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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.

HealthyQuickSeafoodDairy FreeStir-FryMonkfish

Estimated Nutrition

Per Serving Total
Calories 528.2 kcals 1056.4 kcals
Carbohydrates 6.1 grams 12.1 grams
Fat 36.4 grams 72.8 grams
Protein 44.3 grams 88.6 grams
Cook Time
10 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
59.2
ml
Light Soy Sauce
Liquids
15
ml
Shaoxing Rice Wine
NutsSeeds
1
to taste
Salt
1
to taste
White Pepper
ground
4
clove
Garlic
finely chopped
1
tbsp
Coriander
fresh, chopped
OilsFats
44.4
ml
Groundnut Oil
29.6
ml
Sesame Oil
toasted
Seafood
2
piece
Monkfish
fillets, membrane removed
Vegetables
2.5
cm
Ginger
fresh root, peeled and finely chopped
1
piece
Red Chilli
seeds removed, flesh finely chopped
2
piece
Spring Onion
cut into thin strips

Steps

  • Season monkfish with salt and pepper then slice into six equal pieces.
  • Heat groundnut oil in a wok and sear fish for 4 minutes on one side.
  • Turn fish over, add garlic, ginger, and chilli, and cook for 4 minutes until opaque.
  • Add soy sauce, sesame oil, spring onions, and coriander, cooking for 2 minutes until wilted.
  • Transfer fish to a plate and serve immediately with rice and steamed vegetables.