Carp and Green Beans Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 98.7 μg | (165 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 21 μg | (47 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 989 mg | (25 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 600 grams thick Green beans
- 1 onion
- 2 garlic cloves
- 3 Tbsps soybean oil
- 1 tsp ground coriander
- 2 tsps Turmeric
- 1 tsp ground cumin
- 400 milliliters Vegetable broth
- 300 grams Pineapple
- 2 tsps Asian Fish sauce
- 400 grams Carp (without skin)
- 1 handful cilantro
- 2 Tbsps light soy sauce
Preparation steps
Pull out the green beans from the pods. Blanch the green beans in boiling salted water for 5 minutes, and allow to cool slightly. Squeez the blanched green beans between the thumb and forefinger until the hard shell bursts and can be removed.
Peel the onion and garlic, and finely dice both.
For the curry, heat the soybean oil in a pan and saute the onion and garlic in it until soft. Add the ground turmeric, coriander and cumin, and fry briefly. Pour the vegetable broth. Dice the pineapple pulp and add with the green beans into the curry. Cook for 5 minutes at low temperature. Season with fish sauce.
Rinse the carp fillet and dice. Rinse the cilantro leaves, shake dry and cut into strips. Add the carp fillet and cilantro to the curry and cook until done for 2-3 minutes, do not let the curry boil. Season with soy sauce before serving.
