“Monkfish is a meaty and very satisfying piece of fish. Here, I dust over a generous amount of seasoned curry powder and simply pop it in the oven while I crack on with a buttery spinach. The spinach is cooked with mustard seeds and a little turmeric. This is delicious and almost too easy!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
The Glow Factor, 2025 by Penelope Corwin is available worldwide. The image above will link to Amazon UK. For USA and all other countries, click here.
More on Curried Monkfish with Mustard Spinach…
In this recipe, monkfish is seasoned with aromatic curry powder, then baked to perfection. I love to serve it over a bed of fresh spinach enhanced with zesty mustard seeds.
FOLLOW MONYA:
-
-
-
-
-
The monkfish fillets are coated with seasoned curry powder, elevating the flavours with its exotic notes. This choice of seasoning adds a delightful kick to the dish. Baking ensures that the fish retains its natural moisture while allowing the flavours to infuse beautifully. The result is a succulent main course that is both satisfying and low in carbohydrates.
For the spinach, a sprinkling of mustard seeds adds an extra layer of complexity and tang. These tiny seeds bring a mild heat and a delightful crunch to the dish. Furthermore, the spinach itself provides a nutritious and fibre-rich base.
This scrumptious meal showcases the fusion of bold flavours, while adhering to the low-carb requirements of the diet. It serves as a testament to the fact that a keto diet need not compromise on taste or creativity.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Curried Monkfish with Mustard Spinach dish, as well as all the Seafood recipes on Fats of Life®.
Curried Monkfish with Mustard Spinach
Per serving
Ingredients
For the monkfish
- 400 g (14.1 oz) monkfish fillets
- 2 tsp medium curry powder
- 2 tsp garlic powder
- salt and ground white pepper
For the mustard greens
- 40 g (1.4 oz) unsalted butter
- 2 tsp mustard seeds
- 1/4 tsp ground turmeric
- 300 g (10.6 oz) baby spinach leaves
To finish
- 2 tsp olive oil
- sea salt flakes
- freshly ground black pepper
- 1 pinch nigella seeds, (optional)
Instructions
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
- Remove the fish from its packaging and pat dry with good-quality kitchen paper. Combine the curry powder, garlic powder, salt and white pepper in a small bowl, then scatter generously on all sides of the fish, rubbing in gently.
- Place onto a small tray lined with baking paper and bake in the oven for 18-20 minutes. (If you choose to use a different fish, you may need less time).
- In the meantime, melt the butter in a large non-stick pan or wok. Once foaming, add add the mustard seeds and turmeric, mixing well to combine. You will notice the mustard seeds start to 'pop'. Tip in all the spinach and cook, stirring regularly until completely wilted and free of excess liquid in the pan. Season with salt and ground white pepper.NOTE: Adding the spinach in two batches is best to make space in the pan.
- Serve the fish on top of the spinach and drizzle a teaspoon olive oil onto each serving of fish. Season with salt flakes and freshly ground black pepper and scatter over a pinch of nigella seeds (if using) which add a lovely 'warmth'.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
* * *
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 361Kcal / 1510kJ
Fat 23g
Carbohydrates 2.3g
Protein 36g
Allergens
Fish
Mustard
Milk
See all the Seafood recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx