Monkfish Balti
Meaty monkfish tails cooked quickly in a punchy, garlicky balti sauce with peppers and a lot of fresh coriander.
Made with Curry base sauce (onion and tomato) and Karahi masala base. Make a batch of the base first, then this takes minutes. Skip to the method
- Time35 min
- LevelMedium
- Costabout £2.64 a head
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Heat the oil in a wok or large heavy pan over a high heat until it shimmers. Add the cumin seeds and fry for 15 seconds.
0 min 15 s - 2
Add the onion and pepper and stir fry for 5 minutes until the edges colour. Add the garlic and ground coriander and cook for 1 minute.
6 min - 3
Pour in your ready made karahi masala base and curry base sauce (see the base recipes). Stir well and simmer for 8 minutes until reduced and thick.
8 min - 4
Season the monkfish with the salt, add to the pan and cook for 6 minutes, turning the pieces once, until firm and opaque all the way through.
6 min - 5
Rub the fenugreek leaves between your fingers over the pan and add the garam masala and half the fresh coriander. Scatter over the rest to serve.
Tips
- Monkfish stays firm, so it suits a robust sauce. Ask the fishmonger to remove the grey membrane or peel it away yourself.
- Balti is traditionally cooked fast in a hot pan. Keep the heat high until the fish goes in.
Storing and freezing
Best eaten fresh. Cool within 1 to 2 hours, keep in the fridge for up to 1 day and reheat until steaming hot all the way through. Do not freeze.
Questions
Can I use another fish instead of monkfish?
Yes. Cod, haddock, hake or chunks of salmon work well. Thinner fish needs only 3 to 4 minutes in the sauce.
Is balti gluten free?
This one is, because the base uses plain spices and the garam masala is labelled gluten free. Always check the labels on spice blends, as some contain wheat fillers.
More made with curry base sauce (onion and tomato)
Curry House Beef and Potato Pie
NFGoan Prawn Masala Pasties
NFHPCurried Cod and Prawn Pie with Turmeric Mash
GFDFEFBangda Masala (Spiced Mackerel Curry)
GFDFEFSee every dish made with curry base sauce (onion and tomato)
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.