Cod Fish Curry
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 4.7 μg | (157 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 949 mg | (24 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 87 mg | |||
| Cholesterol | 145 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
