Fish and Coconut Curry
This dish contains iodine, protein, vitamin B12, as well as plenty of vitamin C.
If you can find really ripe, aromatic fresh tomatoes that is perfect! If not, then simply use drained canned tomatoes instead.
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 910 mg | (23 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 93 μg | (47 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 272 mg | |||
| Cholesterol | 180 mg |
Ingredients
- Ingredients
- 1 ½ lbs firm fish fillets (such as cod or tilapia)
- 1 Lime
- 3 garlic cloves
- 1 green chili pepper
- 1 large piece fresh ginger
- 14 ozs ripe Tomatoes
- 1 small Mango (about 5 ounces)
- 2 red onions
- 3 Tbsps vegetable oil
- 1 Tbsp brown Mustard seed
- 1 tsp ground cilantro
- 1 tsp ground Cumin
- 1 Tbsp hot Curry powder
- 1 tsp Turmeric
- ¾ cup Coconut milk (9% fat)
- salt
- 2 sprigs mint
Preparation steps
Rinse fish fillets, pat dry and cut into 1" pieces. Squeeze juice from limes and drizzle over the fish pieces in a bowl. Let marinate in the refrigerator.
Peel the garlic and chop finely. Rinse chile pepper, wipe dry and cut into slices. Peel and finely grate the ginger root.
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.
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.
Add cilantro, cumin, curry powder and turmeric to the pot. Sauté briefly and then pour in the coconut milk.
Add tomatoes to pot, bring to a boil and let simmer over medium heat for 4 minutes.
Add mango and cook for 1 minute.
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.