Although not strictly low FODMAP (the recommended diet for IBS sufferers) , I have made some tweaks to this recipe to make this dish friendly for those that are IBS sensitive. If you find alliums are a problem for you, by all means swap the onion for spring onions Equally you can use 2 cloves of garlic and regular olive oil, or garlic infused olive oil if you find that works better for you.
Monkfish and Preserved Lemon Stew
Monkfish is a wonderful fish with a subtle flavour that really compliments the aromatic sauce. It is full of Moroccan inspired spices, and surprisingly fast to make. A great tagine alternative
- 1 red onion (or 6 spring onions), finely chopped
- 1 tsp fresh ginger, grated
- 4 tbsp garlic infused olive oil
- 1 tsp whole cumin seeds
- 1 tsp coriander seeds
- 1/2 teaspoon ground cinnamon
- 1 large preserved lemon, chopped
- 1 tbsp harissa
- x1 400g tin plum tomatoes
- 500ml fish stock
- 700g monkfish fillets
- 50g dried currants
- 300g basmati rice
- a handful fresh coriander leaves, to serve
Heat the oil in a pan and gently cook the onion until soft.
Then add the ginger and garlic puree with the spices. Toast until the spices smell fragrant. About 2 minutes.
Stir in the Harissa and tomato puree and cook for one minute. Add the fish stock, preserved lemon, plum tomatoes and currants and bring to a gentle simmer. Cook for 10 minutes, to thicken the sauce slightly.
Meanwhile wash your rice and place it in a saucepan. Cover it with an inch of rice then place a lid on. Heat the rice saucepan over a high flame and when the water comes to boil, reduce to a simmer.
Pat the monkfish dry and season with salt and pepper. Preheat a frying pan over a high flame and add the monkfish fillets. Cook for 2-3 minutes on each side, to get a golden crust of the marble white flesh. Do this in batches, if need be. Once the monkfish has been flipped and cooked on the other side, place the fillets into the tomato stew and cover with a lid. Cook for 5 minutes and then serve immediately on a bed of steamed rice
Finish with a final sprinkle of freshly chopped coriander.