Curry with Fish and Vegetables
(1 vote)
(1 vote)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
466
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,691 mg | (42 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 228 μg | (114 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 20 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Cod
- 300 grams Pollock
- salt
- peppers (freshly ground)
- ½ lemon (juice)
- 200 grams tomato puree
- 3 carrots
- 2 onions
- 2 garlic cloves
- 2 centimeters ginger
- ½ chili pepper (green)
- 4 Tbsps Cashews
- 3 Tbsps clarified butter
- 2 Tbsps Curry
- 1 pinch sugar
- 200 grams Yogurt (0.1% fat)
- ½ tsp Garam Masala
- cilantro (to garnish)
Preparation steps
1.
Cut the fish fillets into 2cm (approximately 3/4 inch) cubes and sprinkle with salt and pepper. Rinse and peel the carrots and cut into sticks. Peel and finely chop the onion, ginger and garlic. Rinse the green chile, remove seeds and finely chop. Toast the cashews in a dry skillet.
2.
Heat the cutter in a wok and saute the vegetables. Add tomato puree, season with salt and sugar and simmer for about 3 minutes. Add the yogurt, garam masala and fish cubes, saute for about 6-8 minutes on low heat. Season with curry. Place on plates and garnish with the cashews and fresh cilantro. Serve immediately.
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