Curry Cod with Tomatoes and Onions
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 d 40 min.
Ready in
Calories:
479
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 84 g | (86 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 11.1 μg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 2,045 mg | (51 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 585 μg | (293 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 519 mg | |||
| Cholesterol | 159 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Stockfish
- 6 onions
- 2 garlic cloves
- 6 Tomatoes
- 2 centimeters fresh ginger
- 3 Tbsps sesame oil
- 2 Tbsps yellow Curry paste
- 120 milliliters fish stock
- Chili powder
Preparation steps
1.
Soak cod in water for 24 hours, changing the water every 6 hours. Rinse, pat dry and cut into bite-size pieces.
2.
Peel onions, garlic and ginger. Halve onions and cut lengthwise into thin strips. Finely dice garlic and ginger. Blanch tomatoes in boiling water, peel, quarter, scrape out the seeds and finely dice.
3.
Heat oil in a pan, sauté onions, garlic and ginger (stirring occasionally). Add curry paste and sauté briefly. Add tomatoes and fish stock, simmer for about 5 minutes.
Add fish and cook (covered) for about 15 minutes over low heat. Season to taste with curry and chile powder and serve.
