Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Coconut Curry Chowder with Seafood
- Ingredients
- 2 shallots
- 1 garlic clove
- ¾ oz ginger (1 piece)
- 2 stalks Celery
- 1 root Fennel
- 8 ozs Snow peas
- 1 Mango
- 2 Tbsps Coconut oil
- 1 oz yellow Curry paste (2 TBSP.)
- 2 Kaffir lime leaves
- 14 ozs Coconut milk
- 8 ozs fish stock
- 14 ozs Cod
- 9 ozs Prawn (shelled)
- 10 ozs cilantro (1 bunch)
- 1 red chili pepper
- 2 ozs Shelled peanut
- 2 Tbsps Rice vinegar
- 1 Tbsp sesame oil
- 2 Tbsps Fish sauce
Peel and chop shallots, garlic and ginger. Clean, wash and cut celery and fennel into strips. Clean sugar snap peas, wash and cut in half diagonally. Peel mango, remove flesh from stone and cut into small cubes.
Heat coconut oil in a large frying pan or wok, sauté shallots, garlic and ginger for 2 minutes over medium heat. Add curry paste and kaffir lime leaves and sauté briefly. Deglaze with coconut milk and fish stock. Add celery and fennel and cook over medium heat for about 5 minutes, stirring occasionally.
Rinse fish and shrimp, pat dry and cut fish roughly into pieces. Add both to the curry with sugar snap peas and mango and cook over low heat for 6-8 minutes (no longer boiling).
In the meantime, wash coriander, shake dry, pluck leaves and chop finely. Halve chili pepper lengthwise, remove seeds, wash and chop. Roast peanuts in a hot pan without fat, let cool and chop. Mix with coriander, chili, rice vinegar, sesame oil and fish sauce and pour over the curry.
(Percentage of daily recommendation)
| Calorie | 624 cal. | (30 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
Healthy, because
Coconut oil is easier to digest than other fats due to its medium-chain fatty acids. Shrimp brings a healthy nutrient mix of proteins, iodine, copper and B vitamins.
Even smarter
Not in the mood for shrimp? The stew also tastes really good with salmon or chicken cubes!