Cod Fish Curry

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Cod Fish Curry
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
275
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie275 cal.(13 %)
Protein40 g(41 %)
Fat8 g(7 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.1 mg(26 %)
Vitamin K12.5 μg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.8 mg(73 %)
Niacin13.3 mg(111 %)
Vitamin B₆0.7 mg(50 %)
Folate27 μg(9 %)
Pantothenic acid0.2 mg(3 %)
Biotin2.4 μg(5 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C7 mg(7 %)
Potassium949 mg(24 %)
Calcium60 mg(6 %)
Magnesium81 mg(27 %)
Iron1.2 mg(8 %)
Iodine104 μg(52 %)
Zinc0.7 mg(9 %)
Saturated fatty acids3.8 g
Uric acid87 mg
Cholesterol145 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
600 grams fish fillets (eg, cod)
3 garlic cloves
1 onion
1 pc fresh ginger (2 cm)
salt
freshly ground peppers
Pastry flour (for coating)
20 grams butter
½ tsp Turmeric
½ tsp Chili powder
1 Tbsp Tomato paste
600 milliliters fish stock
1 tsp Mustard
1 Tbsp lemon juice
How healthy are the main ingredients?
gingerTomato pasteMustardgarlic cloveonionsalt

Preparation steps

1.

Rinse the fish fillets, pat dry and cut into bite-sized pieces. Peel the garlic and onion and cut into small cubes. Peel the ginger and finely grate. Season the fish with salt and pepper and coat with flour.

2.

In a pan, melt the butter and cook the fish cubes until golden brown and cooked through, about 5 minutes on each side. Remove and set aside. Add the garlic and onion to the pan and sauté 2 minutes. Add turmeric, chili powder, ginger and tomato paste and sauté for another 2 minutes; deglaze with fish stock.

3.

Place the fish in the sauce and gently simmer until cooked through, about 5 minutes. Season with salt, pepper, mustard and lemon juice. Serve the curry in bowls and if desired, garnish with cilantro leaves.