Cauliflower Fish Curry
Healthy, because
Even smarter
Nutritional values
The cauliflower from the fish curry is well tolerated by most people, unlike other types of cabbage, because it is very digestible. Sulforaphane, a secondary plant substance, is said to prevent cancer and even make chemotherapy more effective. Onions and leeks provide sulphides, other secondary plant compounds that not only make up the odour, but also effectively combat pathogens.
Serve with the cauliflower and fish curry brown rice, this brings satisfying carbohydrates and fibre. To make the cauliflower recipe a little more colourful and even healthier, you can add an additional 200 grams of peas together with the cauliflower to the dish
.
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 107.3 μg | (179 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 222 μg | (74 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 183 mg | (193 %) | ||
| Potassium | 1,723 mg | (43 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 108 μg | (54 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 20.1 g | |||
| Uric acid | 177 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 Cauliflower (800 grams)
- 1 organic Lime
- 600 grams fish fillets (such as wolffish or saithe)
- salt
- 1 garlic clove
- 1 stalk Leeks
- 80 milliliters dry white wine
- 400 milliliters Coconut milk
- white peppers
- 1 pinch sugar
- 1 tsp Curry powder
- 1 Tbsp scallions
Preparation steps
Divide cauliflower into florets, rinse, trim and blanch for 5 minutes in a pot of boiling salted water. Rinse lime in hot water, wipe dry and finely grate zest. Squeeze juice from lime. Rinse fish, pat dry, cut into large fillets and season with salt and 2 tablespoons lime juice.
Peel garlic and finely dice. Rinse leek thoroughly, cut in half and cut only white portion into thin slices. Heat oil in a saucepan, sauté garlic and leek briefly. Deglaze the saucepan with white wine, boil down a bit and then add coconut milk and season with salt, pepper, sugar and lime juice.
Then add fish to the saucepan and simmer, covered, for about 4 minutes. Fish should still have a glassy core inside. Add cauliflower florets, heat up briefly and sprinkle with curry powder, lime zest and chives. Serve in small bowl and serve if desired with basmati rice.
