Monkfish Salad With Tomato Chutney

Course : Salads
Serves: 4
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Ingredients:

---TOMATO CHUTNEY---
3 cups chopped tomatoes
1 medium onion -- chopped
1 medium green pepper -- chopped
1/2 cup apple-cider vinegar
2 tablespoons honey
1 teaspoon ground ginger
1 clove garlic -- minced
1 teaspoon mustard seeds
1/4 teaspoon red pepper
---YOGURT SAUCE---
3 tablespoons apple-cider vinegar
1 teaspoon dijon mustard
3/4 cup nonfat yogurt
3 tablespoons snipped chives
---SALAD---
1 pound monkfish fillets
2 tablespoons lemon juice
1 piece bay leaf
1 tablespoon olive oil
2 tablespoons defatted chicken stock
2 tablespoons apple-cider vinegar
1 1/2 cups shredded cabbage
1 medium cucumber -- thinly sliced
 

Preparation / Directions:

To make the tomato chutney: In a 2-quart saucepan, combine the tomatoes, onions, peppers, vinegar, honey, ginger, garlic, mustard seeds and red pepper. Bring to a boil, then lower the heat and simmer uncovered for 1 hour, stirring frequently. Allow to cool. To make the yogurt sauce: In a small bowl, whisk together the vinegar and mustard. Stir in the yogurt and chives. Chill until ready to use. To make the salad: Rinse the fish in cold water. If necessary, remove any membranes. Place the fish in a large frying pan. Add the lemon juice, bay leaf and cold water to cover. Bring to a boil, reduce the heat to medium, cover the pan and simmer the fish until it flakes when tested with a fork, about 8 to 10 minutes. Discard the bay leaf. Cool slightly, then remove the fish with a slotted spoon. Separate it into large chunks, place in a large bowl and chill for 1 hour. In a cup, whisk together the oil, stock and vinegar. Drizzle half over the monkfish. Toss to combine. In a large bowl, combine the cabbage and cucumbers. Toss with the remaining dressing. Divide the mixture among serving plates. Top with the fish. Serve with the tomato chutney and the yogurt sauce.

 

Nutritional Information:

155 Calories (kcal); 4g Total Fat; (22% calories from fat); 5g Protein; 27g Carbohydrate; 1mg Cholesterol; 69mg Sodium


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