Monkfish jalfrezi and spiced coconut kale

Fragrant and fiery, this bold curry pairs succulent monkfish with a rich jalfrezi sauce full of warming spices. Served alongside spiced coconut kale, it’s an unforgettable dish that marries South Asian flavours with hearty British seafood.

By Matt Tebbutt
From Saturday Kitchen

---

This recipe scores a Nutri-Score of B. Monkfish is lean and packed with protein, and though the curry includes rich flavours from ghee and coconut, the overall balance of vegetables, spices and good fats makes this dish nourishing and satisfying.

---

---

Ingredients

For the monkfish

• 1 tbsp ground cumin
• 1 tbsp ground coriander
• 1 tbsp ground turmeric
• 1 tbsp garam masala
• 1 monkfish tail, on the bone

For the jalfrezi

• 30g/1oz ghee
• 2 onions, cut into small wedges
• 6 garlic cloves, sliced
• 3 small green chillies, chopped
• 2 large green chillies, chopped
• 1 tbsp crushed fresh root ginger
• 2 tsp ground turmeric
• 2 tsp garam masala
• ½ tbsp ground coriander
• ½ tbsp ground cumin
• 1 green pepper, chopped
• 6 ripe tomatoes, chopped
• 3 tbsp strained Greek-style yoghurt
• 1 tsp palm sugar
• 2 tbsp chopped fresh coriander, to serve

For the spiced coconut kale

• 1 red onion, sliced
• 1 green chilli, chopped
• 2 tsp black mustard seeds
• 100g/3½oz fresh coconut, grated
• 20 fresh curry leaves
• ½ tsp ground turmeric
• 2 tbsp vegetable oil
• 2 garlic cloves, sliced
• 1 tsp grated fresh root ginger
• 150g/5½oz kale, stalks removed, shredded
• 1 lime, to squeeze

---

Method

Marinate the Monkfish

1. Mix cumin, coriander, turmeric, and garam masala. Rub over the monkfish tail and marinate overnight in the fridge.

Start the Jalfrezi

2. Heat ghee in a large pan. Fry the monkfish on all sides until golden. Remove and set aside.
3. In the same pan, sauté onions and garlic for 10 minutes until softened.
4. Add the chillies, ginger, and all spices. Stir well and pour in 150ml of water.
5. Add green pepper and tomatoes. Cook for 8–10 minutes until softened.
6. Stir in yoghurt, palm sugar, and 250ml water or chicken stock. Return monkfish to pan. Simmer gently for 10 minutes without boiling.

Make the Spiced Coconut Kale

8. Blend red onion, chilli, mustard seeds, coconut, curry leaves, and turmeric into a coarse paste in a food processor.
9. Heat oil in a pan and fry the paste for a few minutes.
10. Add garlic, ginger, and kale. Cook for 5 minutes until wilted. Finish with a squeeze of lime.

To Serve

11. Remove monkfish tail and slice through the bone or lift out fillets. Serve with the jalfrezi sauce and spiced coconut kale. Add rice if desired.

---

Suggested Wine Pairing

Majestic: The Ned Sauvignon Blanc

Zesty and tropical, this wine stands up well to the spices and pairs beautifully with the richness of monkfish and the creamy kale.

Tesco: Finest Gewürztraminer

Its floral notes and subtle sweetness balance the chilli heat and complex spicing of the curry.

Sainsbury’s: Taste the Difference Albariño

With a saline freshness and crisp citrus finish, this wine complements the fish and refreshes the palate.

---

What can you serve with this

1. Basmati rice – A neutral base that lets the flavours of the jalfrezi shine.
2. Chapatis or naan – Great for scooping up the sauce and kale.
3. Mango chutney – Adds a sweet contrast to the spices.
4. Pickled onions or lemon – Provide a sharp, tangy counterpoint.

---

FAQs for Monkfish Jalfrezi and Spiced Coconut Kale

Can I use a different fish instead of monkfish?

Yes, firm white fish like cod, hake or halibut work well too, but may cook faster.

Can I make this dish less spicy?

Reduce the number of chillies or deseed them before chopping for a milder version.

Can I make the kale without coconut?

You can omit the coconut, but it adds sweetness and texture. Try substituting with desiccated coconut or a little cream.

Is monkfish sustainable?

Look for monkfish certified by the MSC or ask your fishmonger for sustainably sourced options.

Can I prepare parts of the dish in advance?

Yes, marinate the fish overnight and prep the coconut paste and vegetables a few hours ahead.

Can I freeze the jalfrezi?

The sauce can be frozen, but it’s best to cook the fish fresh for ideal texture.

---

Nutri-score Health Check

This dish scores a Nutri-Score of B, indicating it’s well-balanced and nutritious.

Positive Factors

• Monkfish is lean, high in protein, and low in fat.
• Kale and spices bring fibre, vitamins, and antioxidants.
• Chillies and ginger may help metabolism and immunity.

Negative Factors

• Ghee adds richness and saturated fat – used in moderation here.
• Greek yoghurt introduces creaminess, though full-fat versions increase calories slightly.

The score has been automatically calculated from the ingredients in the recipe and is only a guide.