Coconut Fish Curry with Spinach
Coconut fish curry with spinach - Exotic treat that is quick to prepare
Healthy, because
Even smarter
Nutritional values
In addition to easily digestible fatty acids, coconut also provides minerals such as magnesium, phosphorus and potassium. Cod contains the trace element selenium, which is important for the immune system, and fluoride, which protects teeth.
If you make a Homemade Curry Paste then you know exactly what's in it and can adapt the spice to your taste perfectly. Try our Spicy Vegan Curry Paste, as well. Leftovers? you can simply freeze in portions in ice cube molds.
(Percentage of daily recommendation)
| Calorie | 344 cal. | (16 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 97.1 μg | (162 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 1,081 mg | (27 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 293 μg | (147 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 43 mg |
Ingredients
- Ingredients
- ¼ oz ginger (1 piece)
- 1 garlic clove
- 1 shallot
- 1 carrot
- 2 tsps Peanut oil
- 1 tsp yellow Curry paste
- 3 ozs Vegetable broth
- 3 ozs Coconut milk
- 5 ozs cod fillets (skinless)
- salt
- peppers
- 2 ozs young Spinach (1 big handful)
- 1 cilantro
- 1 Tbsp soy sauce
- Red pepper flakes
- 1 tsp lemon juice
Preparation steps
Peel ginger, garlic, shallot and carrot; cut carrot into thin slices, dice the rest.
Heat 1 tsp oil in a frying pan. Sauté prepared ingredients in it over medium heat for 5 minutes. Add curry paste and sauté for 1 minute. Then add broth and coconut milk and cook for about 10 minutes over medium heat.
Meanwhile, rinse fish, pat dry and cut into coarse pieces. Season with salt and pepper. Heat the remaining oil in a frying pan. Sauté fish pieces in it for about 3-4 minutes per side.
Wash spinach and cilantro, shake dry and chop. Add both to the curry and season with soy sauce, chili flakes and lemon juice. Place the fish pieces in the curry and cook over low heat for 2-3 minutes.
