Wok-Cooked Monkfish with Sesame Soy Sauce

  • Yield : 2 servings
  • Prep Time : 20m
  • Cook Time : 8m
  • Ready In : 28m
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  • 3 tablespoons groundnut oil
  • 2 (12-ounce) monkfish fillets or 2 cod fillets, washed, seasoned with salt and pepper and cut into 6 smaller fillets*
  • 4 cloves garlic, crushed and finely chopped
  • 1 (1-inch) piece fresh ginger, peeled and finely chopped
  • 1 medium red chile, seeded and finely chopped
  • 4 to 5 tablespoons light soy sauce
  • 2 tablespoons toasted sesame oil
  • 2 spring onions (green), sliced into thin strips
  • 1 tablespoon coarsely chopped fresh cilantro leaves
  • Serving suggestion: Steamed asparagus and broccoli florets, scented rice and dressed whole wheat noodles


Step 1

Heat some groundnut oil in a large wok over high heat. Add the fish to the wok, pressing lightly on the fillets as they cook. Cook for 3 to 4 minutes. Turn the heat down to medium. 

Step 2

Turn the fish over and sprinkle the garlic, ginger and chile over the fillets. Cook for a further 3 to 4 minutes, depending on the size of the fillet, until the flesh has turned opaque and flakes when poked at with a fork or a pair of chopsticks. 

Step 3

Season the fish with the soy sauce and sesame oil. Add the spring onion strips and chopped cilantro and cook until the herbs have wilted slightly. 

Step 4

To serve, garnish the fillets with the wilted herbs and serve immediately with the steamed vegetables or the scented rice and noodles if using.

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