Chilli miso monkfish stew

Name: Chilli miso monkfish stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4
Ingredients: 3½ tbsp white miso paste; 1 tsp sweet smoked paprika; 1 tsp dried chilli flakes; 2½ tbsp soy sauce; 5 garlic cloves, crushed; 1 tbsp honey; 2 large waxy potatoes, cut into bite-sized chunks; 2 red onion, cut into wedges; 2 carrots, cut into thick chunks; 2 red chillies, deseeded and finely sliced; 800 g monkfish fillets, (any clear membrane cut away), cut into chunks, available at the fish counter; 1 tbsp toasted sesame oil; 3 thinly sliced; 1 tbsp sesame seeds, toasted

This dish brings together meaty monkfish with a stew which has a lovely depth of flavour from the white miso paste, chilli and garlic.

4 out of 5 stars(1) Rate this recipe

Healthy

Serves4
CourseMain meal
Prepare10 mins
Cook30 mins
Total time40 mins

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Ingredients

3½ tbsp white miso paste
1 tsp sweet smoked paprika
1 tsp dried chilli flakes
2½ tbsp soy sauce
5 garlic cloves, crushed
1 tbsp honey
2 large waxy potatoes, cut into bite-sized chunks
2 red onion, cut into wedges
2 carrots, cut into thick chunks
2 red chillies, deseeded and finely sliced
800g monkfish fillets, (any clear membrane cut away), cut into chunks, available at the fish counter
1 tbsp toasted sesame oil
3 thinly sliced
1 tbsp sesame seeds, toasted

Method

In a bowl, mix together the miso, smoked paprika, chilli flakes, soy sauce, garlic and honey. Put the paste into a large lidded pot, then add the potato, onion, carrots and most of the fresh chilli; cover with 500ml water. Bring to a boil, then reduce the heat and simmer, covered, for 15-20 minutes.
Add the monkfish and simmer for another 8 minutes, until the vegetables and fi sh are cooked through. Stir in the sesame oil. Serve the fish stew in bowls with brown rice, if liked, and the salad onion, sesame seeds and remaining chilli scattered over.

Nutritional

Typical values per serving when made using specific products in recipe

Energy	1,006kJ/ 238kcals
Fat	5.1g
Saturated Fat	0.8g
Carbohydrates	23.2g
Sugars	10.9g
Fibre	2.1g
Protein	24.9g
Salt	2.4g

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Chilli miso monkfish stew

Ingredients

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Nutritional

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