EatSmarter exclusive recipe

Fish and Coconut Currywith Mango, Tomato and Hot Spices

Fish and Coconut Curry - Fish and Coconut Curry - The South Indian delicacy fills the room with exotic scents while cooking
Fish and Coconut Curry - The South Indian delicacy fills the room with exotic scents while cooking

(0)

Calories:387 kcal
Difficulty:easy
Preparation:45 min
Ready in:60 min
Low-sugar
low-carb
Vitamin-rich
Mineral-rich
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1 serving contains (Percentage of daily recommendation)
Calories387 kcal(19%)
Protein40 g(80%)
Fat16 g(20%)
Carbohydrates16 g(6%)
Added Sugar0 g(0%)
Roughage3 g(10%)

Recipe development: EAT SMARTER

Ingredients

For servings

1 ½ poundsfirm fish fillet (such as pangasius or tilapia)
1Limes
3Garlic clove
1green Chile pepper
1large piece fresh Ginger root (about 8 cm long)
14 ouncesripe Tomatoes
1small Mango (about 150 grams)
2red Onion
3 tablespoonsVegetable oil
1 tablespoonbrown Mustard seeds
1 teaspoonground Cilantro
1 teaspoonground Cumin seeds
1 tablespoonhot Curry powder
1 teaspoonTurmeric
¾ cupsCoconut milk (9% fat)
Salt
2 sprigsMint
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Kitchen Utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Citrus juicer

Directions

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1 Rinse fish fillets, pat dry and cut into 3 cm (approximately pieces. Squeeze juice from limes and drizzle over the fish pieces in a bowl. Let marinate in the refrigerator. 
2 Peel the garlic and chop finely. Rinse chile pepper, wipe dry and cut into slices. Peel and finely grate the ginger root.
3 Rinse tomatoes, wipe dry, cut into quarters and remove seeds. Coarsely chop tomatoes. Peel mango, cut into slices around the pit and coarsely chop. Peel the onions and cut into thin slices.
4 Heat the oil in a pot and cook mustard seeds until they pop. Add onions, garlic, ginger and chiles and cook, stirring, for 1 minute.
5 Add cilantro, cumin, curry powder and turmeric to the pot. Sauté briefly and then pour in the coconut milk.
6 Add tomatoes to pot, bring to a boil and let simmer over medium heat for 4 minutes.
7 Add mango and cook for 1 minute.
8 Season fish lightly with salt and add to pot. Cover and cook until fish is opaque throughout, 4-6 minutes. Rinse mint and shake dry. Garnish fish curry with mint and serve. 
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