Coconut Seafood Soup
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
539
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 539 cal. | (26 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 12 mg | (100 %) | ||
| Vitamin K | 27.3 μg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,355 mg | (34 %) | ||
| Calcium | 226 mg | (23 %) | ||
| Magnesium | 218 mg | (73 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 173 μg | (87 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 20.4 g | |||
| Uric acid | 456 mg | |||
| Cholesterol | 248 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 shallot
- 1 garlic clove
- 200 grams Cherry tomatoes
- 2 Tbsps vegetable oil
- 1 tsp freshly grated ginger
- 1 Tbsp Tomato paste
- 1 Tbsp red Curry paste
- 2 Lime leaves
- 1 can Coconut milk (400 ml)
- 200 milliliters fish stock
- 200 grams Cauliflower
- 12 shrimp (ready to cook peeled (except tail segment, deveined)
- 500 grams Monkfish (ready to cook, skinless)
- light soy sauce (as needed)
- Lime juice (to taste)
- cayenne pepper
Preparation steps
1.
Peel shallot and cut into strips. Peel garlic and chop. Rinse tomatoes and cut into half. Saute shallot and garlic in hot oil in a saucepan. Add ginger, tomato paste, curry paste and kaffir lime leaves, mix and sauté briefly. Deglaze with coconut milk and fish stock.
2.
Rinse cauliflower, pat dry, mix into coconut soup and let simmer for about 3-4 minutes. Rinse tomatoes and dice. Add prawns and tomatoes and simmer for 2 minutes. Cut monkfish into bite-size pieces and add to soup. Let soup simmer for 3-4 minutes over low heat until monkfish is cooked. Season to taste with soy sauce, lime juice and cayenne pepper and serve immediately in preheated bowls.
