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Bombay Monkfish















Trans-fat Free, Low Carb, Low Sodium


1 pound monkfish
1 x milk
to cover
¼ pound shrimp
2 large eggs
3 tablespoons tomato paste
½ teaspoon curry powder
2 teaspoons lemon juice
¼ teaspoon rosemary leaves
fresh chopped or pinch of dried
1 pinch saffron threads
or turmeric
¾ cup light cream (half&half)
1 x salt and black pepper
to taste


Preheat oven to 350℉ (180℃).

Put the monkfish in a pan just large enough to hold it.

Pour the milk over and place the pan over moderate heat.

Bring to a simmer, cover, and cook for 8 minutes.

Turn the fish and cook 7 minutes longer, or until the fish is cooked through.

When the monkfish is nearly done, add the shrimp and cook 2 to 3 minutes, or until they turn pink.

Drain fish and shrimp, discarding milk.

Cut the monkfish into bite-size pieces.

Beat the eggs with the tomato paste, curry powder, lemon juice, rosemary, saffron and ½ cup cream.

Mix in the fish and shrimp and season to taste with salt and pepper.

Turn into 4 individual ramekin dishes and pour an equal amount of the remaining cream over the top of each dish.

Bake for 20 minutes, or until set.

Serve hot with a ssqueeze of lemon and a crusty french type bread.

This is an appetizing and stylish way to start a meal.

For a light lunch dish for two, cook this in one ovenproof dish and serve it with a green salad and boiled new potatoes.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 113g (4.0 oz)
Amount per Serving
Calories 16264% of calories from fat
 % Daily Value *
Total Fat 12g 18%
Saturated Fat 6g 31%
Trans Fat 0g
Cholesterol 191mg 64%
Sodium 129mg 5%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 2%
Sugars g
Protein 22g
Vitamin A 13% Vitamin C 8%
Calcium 7% Iron 10%
* based on a 2,000 calorie diet How is this calculated?


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