Monk Fish with Thai Yellow Curry

Monk Fish Thai Yellow Curry

Monk Fish with Thai Yellow Curry
Monk Fish with Thai Yellow Curry

We have recently returned from a holiday to Thailand which was spent with great friends. We had a few days in Bangkok, then off to Koh Phangan for a week and finished off with 4 days on Koh Samui. It didn’t matter if we ate at food stalls, restaurants, bars or had simple home cooked meals (prepared by a local cook in the house on Koh Phangan), the food was delicious. We are having a catch up in a couple of weeks with a Thai themed dinner at our place to try and recapture some of those flavours. Cant wait for that, and I’ll get some photos.

Anyway, today is a low calorie day,  Thai food with it’s bold flavours and healthy ingredients is a natural go-to cuisine when considering what to prepare for one of these deviously low calorie meals. Being our main course for the day, I’ve got a 300 calorie limit per serving.

As the above title suggests, we are having Monk Fish which is very low in calories, it’s flavour wont be lost in the full flavoured Thai Yellow Curry and the firm flesh wont fall apart in the coconut broth.

Thai Yellow curry is not as hot as the green curry and works well with Seafood or poultry. 

I could make the curry paste myself, it’s not difficult, but it is Winter here and the ingredients are out of season (read expensive). For what I’m trying to achieve here, a store bought curry paste is sufficient. The secret is to coat the fish chunks in half of the Yellow Curry paste for 30 minutes or so before cooking so the fish takes on a fragrant ginger/coriander hue.

The ingredients and cooking method follow, keep in mind these are for two servings at around 300 calories per serve.

Also, one slight bugbear of mine is the calculation used by my Recipe Card plugin (below). It calculates 400 calories per serve based on my ingredients, but my calculations on a spreadsheet are 283/serve. The spreadsheet uses calories as per the actual ingredients, the coconut milk I’m using is only 68 calories per 100ml on the tin. It goes to show the variations that you can come across in calorie counting.

Monk Fish with Thai Yellow Curry Ingredients
Monk Fish with Thai Yellow Curry Ingredients

Ingredients

300 grams Monk Fish Fillets chopped into 3cm cubes
200ml low fat coconut milk
1 cup fish or chicken stock
2 tablespoon Thai Yellow Curry Paste
1 tsp vegetable Oil
1 small Shallot or 1/2 small red onion
1 clove garlic
2cm piece ginger grated
1 kaffir lime leaf chopped into fine slivers
1 tablespoon chopped coriander
3 basil leaves for garnish
1 red or green chilli
1 tbsp fish sauce
1 tbsp lime juice
1 tbsp brown or palm sugar

Monk Fish with Thai Yellow Curry
Monk Fish with Thai Yellow Curry

 Method

Cut the monk fish into bite sized chunks and mix with 1 tbsp of the curry paste. Marinate for 30 minutes.
Add the oil to a medium sized pot, and gently fry the shallot, garlic, and ginger until the shallots have softened.
Add the marinated fish, the rest of the curry paste, and stir for a minute or two until fragrant.
Add coconut milk, and Kaffir lime leaves and bring to a simmer. 
Add the chicken stock, fish sauce, lime juice, brown sugar, and simmer gently for about 5 minutes or until the fish is cooked, add the roughly chopped coriander.
Spoon into bowls and garnish with sliced fresh chilli and basil leaves.

Monk Fish Thai Yellow Curry
Serves 2
Another low calorie winner. 300 calories per serve (just ignore the pesky calorie counter below).
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402 calories
19 g
122 g
16 g
45 g
3 g
438 g
1167 g
16 g
0 g
11 g
Nutrition Facts
Serving Size
438g
Servings
2
Amount Per Serving
Calories 402
Calories from Fat 141
% Daily Value *
Total Fat 16g
24%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 6g
Cholesterol 122mg
41%
Sodium 1167mg
49%
Total Carbohydrates 19g
6%
Dietary Fiber 2g
7%
Sugars 16g
Protein 45g
Vitamin A
19%
Vitamin C
99%
Calcium
25%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300 grams Monk Fish Fillets chopped into 3cm cubes
  2. 200ml low fat coconut milk
  3. 1 cup fish or chicken stock
  4. 2 tablespoon Thai Yellow Curry Paste
  5. 1 tsp vegetable Oil
  6. 1 small Shallot or 1/2 small red onion
  7. 1 clove garlic
  8. 2cm piece ginger grated
  9. 1 kaffir lime leaf chopped into fine slivers
  10. 1 tablespoon chopped corriander
  11. 3 basil leaves for garnish
  12. 1 red or green chilli
  13. 1 tbsp fish sauce
  14. 1 tbsp lime juice
  15. 1 tbsp brown or palm sugar
Instructions
  1. Cut the monk fish into bite sized chunks and mix with 1 tbsp of the curry paste. Marinate for 30 minutes.
  2. Add the oil to a medium sized pot, and gently fry the shallot, garlic, and ginger until the shallots have softened.
  3. Add the marinated fish, the rest of the curry paste, and stir for a minute or two until fragrant.
  4. Add coconut milk, and Kafir lime leaves and bring to a simmer.
  5. Add the chicken stock, fish sauce, lime juice, brown sugar, and simmer gently for about 5 minutes or until the fish is cooked, add the roughly chopped coriander.
  6. Spoon into bowls and garnish with sliced fresh chilli and basil leaves.
beta
calories
402
fat
16g
protein
45g
carbs
19g
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