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RECIPE: SUMMER FRUITS AND MONKFISH

 

Spring and summer certainly inspire creativity in all areas of my life right into the kitchen. Playing with colour, texture and flavours. The recent heat wave of 30+ temperatures has had me craving light, fresh flavours. Fish and salad is always a wonderful food choice especially during the warmer months. A solid hit of protein, vitamins and minerals.

When selecting a white flesh fish I look for boneless, meaty fillets such as Mahi Mahi, Ling or Monkfish. The following recipe is sure to get your mouth watering and taste buds doing back flips.

Enjoy 🙂

RECIPE: SUMMER FRUITS AND MONKFISH

 WHAT YOU WILL NEED:

  • 1 Lebanese cucumber
  • 1 Small Witlof, separate leaves
  • 1 mango cut into cubes
  • ¼ cup fresh Thai basil cut finely
  • 1 Ruby Grapefruit
  • 1 fennel, cut finely
  • ½ a small red onion
  • 1 fig, cut into ¼’s
  • 1 small red chilli finely cut
  • 2 teaspoons of olive oil
  • 1 lemon, juiced
  • 1 tablespoon of *Ghee
  • 2 pieces of NZ Monkfish or preferred white fish
  • 1 fry pan
  • Sharp knife and chopping board

THE CREATIVE PROCESS:

  1. Using a peeler shave the cucumber going down in length into thin ribbons, set aside
  2. Cut the fennel into thin slices, set aside
  3. Separate the Witlof leaves, set aside
  4. Squeeze the lemon for juice

Mango Salsa

  1. Cut the mango into cubes (great tip How to cut a mango)
  2. Peel the ruby grapefruit and cut into small wedges
  3. Dice the red onion into fine pieces
  4. Finely chop the Thai Basil and chilli
  5. Gently combine the red chilli, mango, basil, red onion and olive oil in a bowl and set aside (option to add fresh grated ginger)

Lemon and Ghee Monkfish

  1. Heat the Ghee in a fry pan over a high heat add the monkfish, pour half of the lemon juice over the fish, cook for 5 minutes or until you see the flesh turning opaque from the base up then turn for a further 5 minutes until golden and cooked through.

Witlof and Fig Salad

  1. Whilst the fish is cooking prep the side salad, distribute the witlof between 2 plates
  2. Combine the fennel and cucumber and place ontop of the witlof, add the grapefruit and fig
  3. Drizzle with remaining lemon juice and garnish with a sprig of Thai basil
  4. Serve the fish and top with the Mango Salsa

 

 

WHAT IS GHEE?

Ghee is made from Cow or Buffalo milk butter and is a staple in many Asian dishes. The butter is boiled to separation point, where the milk protein separates, and the solid fat on top is scooped away leaving a golden liquid

What are some benefits of Ghee?

  • Lactose free
  • It has a very high smoke point – meaning you can heat it to high temperatures without damaging the nutrients and without making it carcinogenic
  • Rich in vitamins
  • Has been associate with aiding weight loss
  • According to certain health specialists Ghee can promote flexibility as it aids in lubricating connective tissue
  • Known to aid digestion
  • High in omega-3 and 6 fatty acids aiding to good brain function

Enjoy this summer delight!

POSTED BY: SUMOSALADHQ