Monk Fish with Bok Choy

Monk Fish with Bok Choy – a tasty low calorie dish

Monk Fish with Bok Choy
Monk Fish with Bok Choy

This Monk fish recipe will satisfy anyone looking to have a tasty filling meal on a low calorie diet. Includes info about Monk Fish you probably didn’t know. While doing a bit of research into Monk fish, I found out that what we call Monk Fish here in New Zealand, is not what folks in the northern hemisphere call Monk fish. The northern hemisphere Monk fish is an Anglerfish (incredibly ugly), while the New Zealand Monk fish is actually a Stargazer fish (very ugly). Both fish are similar in texture, so for those of you above the equator, you can substitute your version of Monk Fish in this dish, recipes can be adapted to either species.

This is very filling, at around 350 grams per serving and only 275 calories, it’s a great evening meal for a low calorie day. There is no secret here, Bok Choy is around 13 calories per 100 grams, and Monk fish is around 96 calories per 100 grams, so we can afford to be generous with the portions. In fairness, I don’t actually know how many calories are in 100 grams of  Stargazer Fish,  I’m going to assume it’s the same as 100 grams of Angler-fish.

Monk fish has the texture of Lobster, and can stand up to some pretty intensive cooking, if it wasn’t a low cal day, I’d probably wrap it in bacon, pan fry it, and finish it off in the oven. Today however, I’ll skip the bacon and will still have a delicious and filling meal.

Monk Fish with Bok Choy

Monk Fish with Bok Choy – serves 2

400 grams Monkfish Fillets
1  tsp Chilli Flakes
1 tsp Olive Oil
Salt and pepper
Lemon Juice

300 grams Bok Choy
200 mls reduced salt chicken stock
2 cloves of Garlic crushed
1 small brown onion, cut in half, and then sliced into strips about 5mm wide
half moon shaped) 1 tsp Olive Oil
3 tbsps Oyster Sauce
1 tbsp Cornflour
2 tbsp Water

1. Coat Monk fish fillets with 1 teaspoon of olive oil, season with salt and dried chili flakes to taste.  Heat a non-stick pan on high,  and fry the fillets for about 4 minutes per side, or until a sharp knife passes easily through the larger pieces. Finish off with a squeeze of lemon.

2. Trim the ends from the Bok Choy and wash the dirt from the stems.  Heat remaining 1 tsp oil over medium heat in a Wok or large fry pan, add the garlic and onion, cook for 2 minutes, turn up the heat and add the Bok Choy, and the chicken stock. Bring to the boil, add the Oyster Sauce and cover, boil for 4- 5 minutes. Make a water and cornflour slurry and add it to the wok.  Stir while boiling until sauce thickens. Serve.

Bok Choy in Oyster Saue
Bok Choy in Oyster Saue

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