Marinated Monkfish Skewers With King Prawns

Marinated monkfish skewers with king prawns

This is a great dish either for the summer barbecue or or just grilling in the house. Full of Protein and Fibre and low in Fat.

If you can't get Monkfish then Catfish or Cod are good alternatives.

Serves 4

 

 

  

Ingredients – Marinated Monkfish Skewers with King Prawns

450g / 1lb Monkfish (skinned and filleted)

8-10 raw King Prawns

1 Red Pepper, chopped into bite size squares.

4 Turkey Rashers (optional), chopped into bite size squares.

1 Garlic Clove, crushed

2tbsp / 30ml Lemon Juice

1 tsp / 5ml OliveOil

1tsp / 5ml Paprika

1 Red Chilli (optional), chopped finely

Sesame Seeds

Chopped Parsley / Dill

Salt and Pepper

Wholemeal Basmati and Wild Rice to serve (around 50g / 1/2 cup per serving)

Vegetable Stock Cube.

Steamed Broccoli and Mangetout to serve

Lemon Wedges to serve

Method – Marinated Monkfish Skewers with King Prawns

marinated Monkfish skewers and King Prawn

1) Cut the Monkfish into bite size chunks. Put these and the King Prawns into a bowl or tupperware box. 

2) Add the Garlic, Olive Oil, Lemon Juice, Paprika, Chill (if using), sesame seeds, chopped herbs and salt and pepper. Stir or shake together. Then cover and marinade for at least 30 minutes.

3) Start to cook the rice (follow instructions on packet) with the Vegetable stock cube. I like to add some chopped carrot and/or frozen peas to the rice for added vitamins.

Monkfish and King Prawn Skewers

 

4) Thread the Monkfish, Prawns, Peppers and Turkey rashers onto the skewers alternately. 

5) The rice will normally take around 20 – 25 minutes to cook. The Skewers take around 8 – 10 minutes. So after the rice has been cooking for around 10 – 15 minutes put the Skewers on.

6) Put the Broccoli and Mangetout onto steam at the same time you put the Skewers on. This way the Broccoli will still have a slight bit to eat and retain the majority of it's vitamins and minerals.

7) Server the Marinated Monkfish Skewers on a bed of rice with the Broccoli, Mangetout and Lemon wedges.

8) Eat and Enjoy !!

Calories per portion (2 skewers) with rice – 325 Kcal's

Fat – 4.0g, Saturated – 0.4g

Carbohydrate – 35g

Fibre – 1.1g

Protein – 38g

 

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