Cod, Vegetable and Coconut Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 92.3 μg | (154 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 17.9 μg | (40 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 179 mg | (188 %) | ||
| Potassium | 1,664 mg | (42 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 291 μg | (146 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 23.7 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 14 g |
Ingredients
- For the curry
- 1 Cauliflower (800 g)
- 2 carrots
- 3 scallions
- 2 small, fresh, red chili peppers
- 2 shallots
- 1 garlic clove
- 500 grams Cod
- 2 Tbsps lemon juice
- salt
- freshly ground pepper
- 1 Tbsp clarified butter
- 1 tsp finely grated ginger
- 1 pinch sugar
- 1 Tbsp Curry powder
- 400 milliliters Coconut milk (unsweetened)
- To serve
- cilantro
- 2 Tbsps Shredded coconut
- Curry powder
Preparation steps
For the curry, trim the cauliflower and divide into florets. Rinse and drain. Peel and rinse the carrots. Cut in half lengthwise and cut diagonally into 3 cm long pieces (approximately 1 1/4 inch). Trim and rinse the scallions and also cut diagonally into 3 cm long pieces.
Rinse the chile peppers and slice lengthwise to remove the seeds. Cut into thin strips. Peel and finely chop the shallots and garlic.
Rinse the fish fillets, pat dry and remove any bones. Cut into bite-size pieces and drizzle with lemon juice. Season with salt and pepper.
Fry the shallots, garlic and carrots in a wok, followed by the chile peppers, ginger and sugar. Cook briefly and stir in the curry powder. Pour in the coconut milk and bring to a boil.
Add the cauliflower and onions to the pan, cover and cook for about 8 minutes over medium heat. Finally, add the fish pieces and cook for a further 2 - 3 minutes.
To serve, season the curry again and serve showered with grated coconut, coriander and curry powder.
