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Ingredients
Cod Curry with Spinach
- 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)
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.
(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 %) |