Coconut Curry with Fish and Broccoli
Coconut Curry with Fish and Broccoli - Coconut Curry with Fish and Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 127.8 μg | (213 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 73 mg | (77 %) | ||
| Potassium | 1,049 mg | (26 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 82 μg | (41 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 13.3 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 grams fish fillets (skinless haddock or monkfish)
- 4 scallions
- 1 stalk Celery
- 250 grams Broccoli
- 80 grams Mushrooms (shimeji)
- 2 shallots
- 2 garlic cloves
- 1 red chili pepper
- 2 centimeters fresh ginger
- 1 tsp chopped Coriander
- 2 Tbsps sesame oil
- 1 pinch Galangal powder
- 1 pinch ground Cumin
- 300 grams fish stock
- 250 milliliters Coconut milk
- 2 Tbsps light soy sauce
- 1 splash Lime juice
Preparation steps
Rinse fish and cut into bite-sized pieces. Rinse scallions and cut diagonally into rings. Put aside some scallion greens for garnish. Rinse celery and cut into thin slices. Rinse broccoli and drain well. Depending on broccoli size, leave florets whole or quarter or half. Rinse mushrooms. Peel shallots and garlic and finely chop. Rinse chile and cut into fine strips. Peel ginger and finely chop. Sauté ginger, shallots, garlic, mushrooms, celery, broccoli, coriander and chile in hot oil in a pot for 1-2 minutes.
Add ginger and cumin to pot and sauté, then pour in stock and coconut milk and simmer on low heat for about 10 minutes.
Place fish in pot with curry and cook until done, about 5 minutes. Season with soy sauce and lime juice to taste and garnish with scallion greens to serve.
