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Ginger Stir-Fried Monkfish

monk

This is a delicious recipe and can be made by halves to keep the fish out of one half to add as a side to a vegetarian meal. Quantities below serve 2 at 6 pro points per serving.

300g monkfish tail meat, cut into 1 1/2-inch cubes
1 tablespoon reduced-sodium soy sauce
1 teaspoon plus 1 tablespoon cornflour
200ml cup fish stock (can be made using the tailbone of the monkfish)
3 plus 2 tablespoons oyster sauce (hoi-sin sauce will do at a pinch)
2 tablespoons dry sherry or brandy
1/2 teaspoon sugar
10 chopped mushrooms
20 asparagus spears, cut into 2-inch pieces on the diagonal
200g mange tout
3 tablespoons water
1 dessert spoon sunflower oil
1/2 tablespoon grated peeled fresh ginger
1 large garlic clove, minced

Combine monkfish, soy sauce and 1 teaspoon of the cornflour in a bowl. Set aside to marinate.

For the sauce, mix together the fish stock, oyster sauce, sherry, sugar and the remaining tablespoon of cornflour in a second bowl.

Heat a nonstick wok or a large nonstick pan over very high heat. Add the mushrooms and stir-fry until browned, about 4 minutes, then transfer to a plate.

Add the asparagus, mange tout and water. Stir-fry until bright green, about 3 minutes, then transfer to the plate.

Reheat the pan over high heat. Swirl in the oil. Stirring constantly, add the ginger and garlic, then the fish and marinade. Stir-fry until the fish is opaque, about 2 minutes.

Return the vegetables to the pan, add the sauce, and stir-fry to heat through, about 2 minutes.
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