Soul Food

Coconut Fish Curry with Spinach

4.733335
Average: 4.7 (15 votes)
(15 votes)
Coconut Fish Curry with Spinach

Coconut fish curry with spinach - Exotic treat that is quick to prepare

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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
344
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie344 cal.(16 %)
Protein27 g(28 %)
Fat21 g(18 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage4.4 g(15 %)
Vitamin A1.8 mg(225 %)
Vitamin D1.6 μg(8 %)
Vitamin E3 mg(25 %)
Vitamin K97.1 μg(162 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.6 mg(43 %)
Folate67 μg(22 %)
Pantothenic acid0.7 mg(12 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C23 mg(24 %)
Potassium1,081 mg(27 %)
Calcium103 mg(10 %)
Magnesium67 mg(22 %)
Iron2.2 mg(15 %)
Iodine293 μg(147 %)
Zinc1.2 mg(15 %)
Saturated fatty acids10.1 g
Uric acid182 mg
Cholesterol43 mg

Ingredients

for
1
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
How healthy are the main ingredients?
Coconut milksoy saucegingerSpinachgarlic cloveshallot

Preparation steps

1.

Peel ginger, garlic, shallot and carrot; cut carrot into thin slices, dice the rest.

2.

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.

3.

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.

4.

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.

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