The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Fragrant monkfish in a parcel with spinach rice
No fancy equipment required – just a sheet of foil and a little kitchen magic. Wrapped up with pak choi and Tenderstem broccoli, monkfish chunks gently steam in a fragrant mix of ginger, garlic and chilli. Serve with spinach-studded rice, a scattering of coriander and spring onions and a squeeze of lime, then savour… chopsticks optional!
SWK: Source of fibre
SWK: High protein
Plants 5
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Serving size
Ingredients
- 200g diced monkfish (Fish, Crustaceans, Molluscs) (monk fillet pieces)
- 1 tbsp vegan oyster sauce (Wheat, Soya) (Soy Sauce (Water, SOYA Beans, WHEAT, Salt, Alcohol (Ethanol)), Water, Yeast Extract Powder (Yeast Extract, Salt), Cornflour, Shiitake Mushroom Powder, Citric Acid.)
- 3 garlic clove
- 8cm fresh ginger
- 1 chilli
- 1 handful of fresh coriander
- 1 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 180g Tenderstem broccoli
- 80g baby spinach
- 3 spring onion
- 1 unwaxed lime
- 140g basmati rice
- 1 pepper
Nutritional Information
Calories: 408
Protein: 30g
Carbs: 72g
Fat: 2.3g
Ingredients
- 360g Tenderstem broccoli
- 5 garlic clove
- 16cm fresh ginger
- 2 x chilli
- 1 handful of fresh coriander
- 400g diced monkfish (Fish, Crustaceans, Molluscs) (monk fillet pieces)
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 2 tbsp vegan oyster sauce (Wheat, Soya) (Soy Sauce (Water, SOYA Beans, WHEAT, Salt, Alcohol (Ethanol)), Water, Yeast Extract Powder (Yeast Extract, Salt), Cornflour, Shiitake Mushroom Powder, Citric Acid.)
- 1 unwaxed lime
- 160g baby spinach
- 280g basmati rice
- 5 spring onion
- 2 pepper
Nutritional Information
Calories: 402
Protein: 30g
Carbs: 71g
Fat: 2.2g
Fragrant monkfish in a parcel with spinach rice
No fancy equipment required – just a sheet of foil and a little kitchen magic. Wrapped up with pak choi and Tenderstem broccoli, monkfish chunks gently steam in a fragrant mix of ginger, garlic and chilli. Serve with spinach-studded rice, a scattering of coriander and spring onions and a squeeze of lime, then savour… chopsticks optional!
Cook time:
35 mins
Cuisine:
Asian
Food group:
Fish
Allergens: Fish, Wheat, Soya
Cooking Instructions
Before you start
- 1 large baking tray
- 1 large saucepan
Prep time!
- Heat your oven to 220ºC/fan 200ºC/gas 7.
- Deseed and thickly slice the peppers (or trim and quarter the pak choi), then trim the broccoli.
- Peel and thinly slice the garlic, then thinly slice the ginger and cut into matchsticks.
- Thinly slice the chillies (deseed for less heat) and finely chop half the coriander.
In goes the veg & fish
- Lay a large piece of foil on a baking tray and spritz with cooking spray. Put the peppers (or pak choi) and broccoli on the base, then top with the monkfish.
- Sprinkle on the garlic, ginger and chillies (to taste), then drizzle over the tamari and oyster sauce. Add the chopped coriander and the juice of half the lime.
- Close up the foil to form a parcel and bake for 20 mins, until the fish is cooked through.
Boil the rice
- Meanwhile, gather the spinach into a tight bunch and chop.
- Cook the rice in boiling water for 10-12 mins, adding the spinach for the final minute, then drain.
Plate up
- At the same time, cut the remaining lime half into wedges, then thinly slice the spring onions.
- Top the rice with the veg and fish, and drizzle over the juices from the foil. Scatter over the spring onions and coriander leaves, and serve with the lime wedges.