Monkfish in Coconut Cream and Ginger

Why This Works for Intermittent Fasting

Monkfish is a dense, meaty white fish that delivers a high amount of complete protein for relatively few calories, making it an efficient way to break a fast without overloading on volume. The full-fat coconut cream adds satiety-boosting fat with zero carbohydrate impact, while fresh ginger supports digestion right when your gut is starting back up after a fasting window. Together, this dish hits a favorable protein-to-fat ratio that keeps you full well into your next fasting period.

Ingredients

• 500g (1 lb) monkfish fillet, trimmed and cut into 2-inch pieces
• 1 tbsp coconut oil
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 2 tbsp fresh ginger, grated
• 200ml (¾ cup) full-fat coconut cream
• 100ml (⅓ cup) fish or chicken bone broth
• 1 tbsp fish sauce (or coconut aminos)
• Juice of ½ lime
• ½ tsp turmeric
• ¼ tsp chili flakes (optional)
• Salt and black pepper, to taste
• Fresh coriander leaves, to garnish
• 2 cups spinach or bok choy, roughly chopped

Instructions

1. Pat the monkfish pieces dry and season lightly with salt and pepper.
2. Heat the coconut oil in a large skillet over medium heat. Sear the monkfish pieces for 2 minutes per side until lightly golden. Remove and set aside — they don't need to be fully cooked yet.
3. In the same skillet, add the onion and cook for 3–4 minutes until softened. Add the garlic and ginger, and cook for another minute until fragrant.
4. Stir in the turmeric and chili flakes, then pour in the coconut cream and bone broth. Bring to a gentle simmer.
5. Add the fish sauce and lime juice, and simmer uncovered for 5 minutes to let the sauce reduce slightly.
6. Return the monkfish to the skillet, nestling the pieces into the sauce. Simmer gently for 6–8 minutes, until the fish is opaque and cooked through.
7. Stir in the spinach or bok choy during the last 2 minutes, letting it wilt into the sauce.
8. Taste and adjust seasoning, then garnish with fresh coriander before serving.

Nutrition Per Serving

Fasting Compatibility

This dish works well as the first meal breaking a 16:8 or 18:6 fasting window, thanks to its high protein content and satisfying fat profile. It's also a solid OMAD (one meal a day) option, since the density of protein and fat in a single serving supports satiety through a longer fasting stretch the next day.

Related Recipes

• Grilled sea bass with fennel and olives
• Whole roasted sea bream with lemon and herbs
• King prawns in garlic chilli butter

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.