Coconut Curry with Salmon and Sweet Potatoes
Coconut Curry with salmon and sweet potatoes - Perfect for those who love exotic dishes.
Healthy, because
Even smarter
Nutritional values
The tropical coconut is rich in dietary fiber and minerals such as magnesium, phosphorus, potassium and calcium, as well as the trace elements zinc, iron and copper.
Not everyone likes cilantro - if that's the case for you, too, you can simply replace the green herb with flat-leaf parsley.
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 43 μg | (72 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.5 mg | (146 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 1,322 mg | (33 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 58 mg |
Ingredients
- Ingredients
- 5 ¼ ozs Brown basmati rice
- 1 generous pinch salt
- 1 onion
- 3 garlic cloves
- 1 red chili pepper
- ¾ oz ginger (1 piece)
- 22 ozs Sweet potato
- 34 ozs Celery
- 1 bunch cilantro
- 14 ozs salmon fillets
- 1 tsp sesame oil
- 1 tsp Cumin
- 1 tsp cilantro
- ½ tsp ground Turmeric
- 5 ozs reduced fat Coconut milk
- 10 ozs Vegetable broth
- 2 Tbsps Fish sauce
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water according to package directions for about 35 minutes.
Meanwhile, peel onion and garlic and cut into small cubes. Halve chili pepper lengthwise, remove seeds, wash and chop. Peel and finely chop ginger. Peel sweet potatoes and cut into cubes. Clean the celery, if necessary remove the stalks, wash, and cut into small pieces. Wash cilantro, shake dry, and pluck leaves. Rinse salmon fillet, pat dry, and roughly dice.
Heat oil in a saucepan. Sauté onion, garlic, ginger and chili for 2-3 minutes over medium heat. Add the spices and sauté. Deglaze with coconut milk and broth and bring to a boil.
Add celery and sweet potato cubes and cook over low heat for 10 minutes. Add salmon and cook for another 4-5 minutes. Season coconut curry with fish sauce and serve with rice and cilantro.
