Cod with Coconut Milk and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 474 cal. | (23 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 69.4 μg | (116 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,322 mg | (33 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 351 μg | (176 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 24.7 g | |||
| Uric acid | 243 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 600 grams Cod (ready to cook, skinless)
- salt
- peppers (ground)
- 4 ripe Tomatoes
- 1 stalk Leeks
- 2 sticks Celery
- 1 bunch cilantro
- 1 shallot
- 2 garlic cloves
- 2 centimeters fresh ginger
- 2 Tbsps Corn oil
- 1 tsp Curry powder
- 500 milliliters Coconut milk
- 1 tsp Lime juice
- 1 untreated Lime (sliced)
Preparation steps
Rinse the fish and pat dry. Cut into 4 equal pieces and season with salt and pepper. Blanch the tomatoes and peel, quarter and cut the flesh into bite-size pieces.
Rinse and trim the leeks. Cut in half lengthwise and then cut into 2cm cubes (approximately 3/4 inch). Rinse the celery and cut into narrow rings. Rinse the cilantro, shake dry, strip the leaves from the stems and finely chop. Peel the shallot and garlic and chop finely. Peel the ginger and grate finely.
In a pan, heat the oil and sweat the shallots with the garlic until translucent. Add the vegetables and the coriander to the pan and stir in the curry powder. Deglaze everything with the coconut milk. Season with salt, pepper and lime juice and simmer for 5 minutes on a medium heat. Place the fish in the broth and leave until cooked.
Serve in bowls garnished with slices of lime and if desired, with rice.
