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.
Chef's special monkfish stir-fry
Prepare to join the monkfish fan club! Its firm flesh and subtley sweet flavour are fabulous in this simple stir-fry, given extra star power with a super-savoury garlic, ginger and chilli glaze. Chunks of pepper, broccoli and onion bring everything together, ready for a bed of rice.
SWK: Source of fibre
SWK: High protein
Plants 4
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Serving size
Ingredients
- 140g basmati rice
- 1 onion
- 200g diced monkfish (Fish, Crustaceans, Molluscs) (monk fillet pieces)
- 1 pepper
- 2 garlic clove
- 4cm fresh ginger
- 180g Tenderstem broccoli
- 4 spring onion
- 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.)
- 0.5 tsp chilli flakes (use half)
- 1 tbsp balsamic vinegar (Sulphites) (Wine vinegar (Sulphites), cooked grape must (27%))
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
Nutritional Information
Calories: 418
Protein: 30g
Carbs: 75g
Fat: 1.8g
Ingredients
- 280g basmati rice
- 2 onion
- 2 pepper
- 4 garlic clove
- 8cm fresh ginger
- 240g Tenderstem broccoli
- 8 spring onion
- 400g diced monkfish (Fish, Crustaceans, Molluscs) (monk fillet pieces)
- 4 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- ½ tsp chilli flakes
- 2 tbsp balsamic vinegar (Sulphites) (Wine vinegar (Sulphites), cooked grape must (27%))
- 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.)
Nutritional Information
Calories: 408
Protein: 28g
Carbs: 74g
Fat: 1.7g
Chef's special monkfish stir-fry
Prepare to join the monkfish fan club! Its firm flesh and subtley sweet flavour are fabulous in this simple stir-fry, given extra star power with a super-savoury garlic, ginger and chilli glaze. Chunks of pepper, broccoli and onion bring everything together, ready for a bed of rice.
Cook time:
30 mins
Cuisine:
Chinese
Food group:
Fish
Allergens: Fish, Wheat, Soya, Sulphites
Cooking Instructions
Before you start
- 1x saucepan
- 1x large non-stick frying pan
Set the rice simmering
- Cook the rice in boiling water for 10-12 mins, then drain and keep warm.
Chop, chop!
- Meanwhile, peel the onions and cut each into 8 wedges, and deseed and thickly slice the peppers. Peel and crush the garlic, and finely grate the ginger.
- Trim the broccoli and cut into thirds. Chop three-quarters of the spring onions into 2cm pieces, then thinly slice the rest and set aside.
- On a separate board, halve the monkfish chunks.
Sear the monkfish
- Spritz a large non-stick frying pan with cooking spray and put it over a high heat. Fry the monkfish for 2-3 mins until browned all over.
- Drizzle over a quarter of the tamari and cook for 1 min, tossing to coat, then transfer to a plate.
Turn up the flavour
- At the same time, spritz a large non-stick frying pan with cooking spray and put it over a medium-high heat. Tip in the peppers, onions and roughly chopped spring onions along with a splash of water, and cook for 2-3 mins.
- Add the broccoli and cook for 3-4 mins, then stir in the garlic, ginger and half the chilli sachet (the whole sachet for 4 portions – to taste). Cook for 2 mins.
- Sprinkle in the remaining tamari, the vinegar and oyster sauce. Pour in 100ml water (150ml for 4 portions), return the monkfish to the pan and cook for 3-4 mins, stirring to coat everything, until the sauce reduces and the monkfish is cooked through and opaque.
Bring everything together
- Dish up the stir-fry on a bed of rice, then scatter over the thinly sliced spring onions and serve.