Cod Curry with Spinach

0
Average: 0 (0 votes)
(0 votes)
Cod Curry with Spinach
share Share
print
bookmark_border Copy URL
Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
392
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie392 kcal(19 %)
Protein42.88 g(44 %)
Fat9.8 g(8 %)
Carbohydrates33.57 g(22 %)
Sugar added1.44 g(6 %)
Roughage6.24 g(21 %)
Vitamin A365.22 mg(45,653 %)
Vitamin D2.24 μg(11 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.25 mg(23 %)
Niacin13.44 mg(112 %)
Vitamin B₆0.69 mg(49 %)
Folate132.01 μg(44 %)
Pantothenic acid0.78 mg(13 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂1.57 μg(52 %)
Vitamin C19.41 mg(20 %)
Potassium1,031.75 mg(26 %)
Calcium159.18 mg(16 %)
Magnesium131.34 mg(44 %)
Iron4.05 mg(27 %)
Iodine0.42 μg(0 %)
Zinc1.96 mg(25 %)
Saturated fatty acids1.49 g
Cholesterol83.6 mg

Ingredients

for
4
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)
How healthy are the main ingredients?
LeekLong grain riceLentilCelerySpinachginger

Preparation steps

1.

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.

2.

Rinse lentils in a sieve under running water, drain. Rinse spinach, spin dry.

3.

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.

4.

Mix yogurt into vegetables, heat briefly and season with honey, salt and pepper. Arrange fish and vegetables on plates and serve accompanied by rice.