Cod Curry with Spinach
Nutritional values
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 108.1 μg | (180 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,261 mg | (32 %) | ||
| Calcium | 178 mg | (18 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 353 μg | (177 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 313 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 600 grams thick Cod
- juice of lemons
- 2 Tomatoes
- 1 stalk Leeks
- 1 stalk Celery
- 100 grams red Lentils
- 1 pc ginger
- 2 Tbsps vegetable oil
- 2 Tbsps Curry powder
- 1 tsp Turmeric
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 1 Tbsp Pastry flour
- ¼ l Vegetable broth (from a jar)
- 1 handful Spinach
- 150 grams Yogurt (0.1% fat)
- 1 tsp honey
- 200 grams Long grain rice
- salt (pepper)
Preparation steps
Rinse fish and pat dry. Divide into serving pieces and drizzle with lemon juice. Rinse tomatoes, halve, remove seeds and cut into very small pieces. Rinse and dry leek and celery, cut into very small pieces. Peel ginger and chop finely.
Rinse lentils in a sieve under running water, drain. Rinse spinach, spin dry.
Heat oil in a pan, add curry powder, turmeric, cumin and coriander, sauté briefly. Add ginger, vegetables and lentils, sauté briefly, sprinkle with flour and add broth. Simmer, covered, on low heat for about 15 minutes, stirring occasionally. Add spinach to vegetables. Season fish with salt and pepper, place on top of vegetables, close pan and cook for about 7 minutes. Remove fish and keep warm.
Mix yogurt into vegetables, heat briefly and season with honey, salt and pepper. Arrange fish and vegetables on plates and serve accompanied by rice.
