Carp and Green Beans Curry

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Carp and Green Beans Curry
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 38 min.
Ready in
Calories:
294
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie294 cal.(14 %)
Protein23 g(23 %)
Fat13 g(11 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.5 μg(3 %)
Vitamin E1.6 mg(13 %)
Vitamin K98.7 μg(165 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.7 mg(50 %)
Folate123 μg(41 %)
Pantothenic acid1.5 mg(25 %)
Biotin21 μg(47 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C53 mg(56 %)
Potassium989 mg(25 %)
Calcium197 mg(20 %)
Magnesium111 mg(37 %)
Iron2.6 mg(17 %)
Iodine7 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2.4 g
Uric acid235 mg
Cholesterol75 mg
Complete sugar15 g

Ingredients

for
4
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
How healthy are the main ingredients?
Green beansCarpsoybean oilsoy sauceoniongarlic clove

Preparation steps

1.

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.

2.

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.

3.

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.