Coconut Curry with Cod and Shrimp

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Coconut Curry with Cod and Shrimp
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
584
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie584 cal.(28 %)
Protein31 g(32 %)
Fat43 g(37 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.2 μg(11 %)
Vitamin E5 mg(42 %)
Vitamin K7.2 μg(12 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.5 mg(36 %)
Folate70 μg(23 %)
Pantothenic acid0.8 mg(13 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C50 mg(53 %)
Potassium955 mg(24 %)
Calcium151 mg(15 %)
Magnesium129 mg(43 %)
Iron4.5 mg(30 %)
Iodine278 μg(139 %)
Zinc2.4 mg(30 %)
Saturated fatty acids31.2 g
Uric acid201 mg
Cholesterol153 mg
Complete sugar18 g

Ingredients

for
4
Ingredients
400 grams Cod
200 grams shrimp (ready to cook)
1 ripe Mango
2 Tbsps freshly squeezed lemon juice
1 can unsweetened Coconut milk (250 g)
200 grams Whipped cream
1 tsp ground Turmeric
1 tsp ground cinnamon
½ tsp ground Cardamom
1 red chili pepper
2 shallots
salt
1 Tbsp clarified butter
1 Tbsp chopped fresh cilantro
How healthy are the main ingredients?
Coconut milkWhipped creamMangocinnamonshallotsalt

Preparation steps

1.

Rinse fish fillets, pat dry and cut into cubes. Sprinkle fish with salt and lemon juice. Peel mango and cut the flesh away from the pit. Dice mango. Peel and finely chop shallots. Cook shallots in clarified butter until translucent. Add mango and cook 5 minutes. Add coconut milk and cream and bring to a boil. Rinse and halve chiles, remove seeds and ribs, and finely chop. Add turmeric, salt to taste, cinnamon, cardamom and chopped chiles to pot. Remove from heat and puree until smooth. Return mixture to pot. Add cod and shrimp. Cover and cook over low heat until fish is cooked through, about 5 minutes. 

2.

Serve seafood stew with saffron-spiced rice and garnish with fresh cilantro.