EatSmarter exclusive recipe

Fish and Coconut Noodles

with Lime
4.4
Average: 4.4 (5 votes)
(5 votes)
Fish and Coconut Noodles

Fish and Coconut Noodles - Tomato sauce is not only the only thing that works with pasta

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Health Score:
Health Score
8,7 / 10
Difficulty:
very easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
457
calories
Calories

Healthy, because

Even smarter

Nutritional values

The trace element iron, which is responsible for the transport of oxygen to all organs and tissues, is already contained in one portion to half of our daily requirement - as is the mineral magnesium, an activator for 300 enzymes in the body that control metabolic processes.

Tilapia is a freshwater fish that supplies little iodine. If you want more of this trace element, which is important for the thyroid gland, then take pollock fillet (cook 2 minutes longer).

1 serving contains
(Percentage of daily recommendation)
Calorie457 kcal(22 %)
Protein27 g(28 %)
Fat7 g(6 %)
Carbohydrates69 g(46 %)
Sugar added0 g(0 %)
Roughage17 g(57 %)
Vitamin A1.6 mg(200 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.4 mg(29 %)
Folate75 μg(25 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C14 mg(15 %)
Potassium848 mg(21 %)
Calcium128 mg(13 %)
Magnesium168 mg(56 %)
Iron7.7 mg(51 %)
Iodine23 μg(12 %)
Zinc4.5 mg(56 %)
Saturated fatty acids3.5 g
Uric acid198 mg
Cholesterol44 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
large Onions (each about 70 grams)
2
5
Carrots (each about 100 grams)
1
Zucchini (about 250 grams)
200 grams
1
150 milliliters
400 grams
160 milliliters
2 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Citrus juicer, 1 Measuring cups, 1 Pot (with lid), 1 Wooden spoon, 1 large Pot, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Paper towel

Preparation steps

1.
Fish and Coconut Noodles preparation step 1

Peel the onions and garlic. Halve onions and cut into cubes. Chop garlic.

2.
Fish and Coconut Noodles preparation step 2

Rinse carrots, peel, cut in half lengthwise and cut into thin slices. Rinse, dry and chop zucchini.

3.
Fish and Coconut Noodles preparation step 3

Rinse the tilapia and pat dry with paper towels.

4.
Fish and Coconut Noodles preparation step 4

Rinse lime in hot water, wipe dry and remove a wide strip of zest with a peeler. Cut lime zest strip into thin strips. Juice lime. 

5.
Fish and Coconut Noodles preparation step 5

Boil vegetable broth in a pot. Add carrots, onions and garlic and bring to a boil. Cover and cook for about 5 minutes over low heat.

6.
Fish and Coconut Noodles preparation step 6

Meanwhile, bring plenty of salted water to boil in a second pot. Cook the pasta until al dente according to package directions.

7.
Fish and Coconut Noodles preparation step 7

Add coconut milk, zucchini and 2/3 of the lime zest to vegetables, bring to boil and cook over low heat, covered, for another 3 minutes.

8.
Fish and Coconut Noodles preparation step 8

Cut tilapia into strips, about 1 cm (approximately 1/2 inch) wide, add to coconut vegetables and cook for 3 minutes.

9.
Fish and Coconut Noodles preparation step 9

Drain pasta, rinse with hot water and drain. Season fish and coconut sauce with soy sauce, cayenne pepper and 1-2 teaspoons lime juice. Serve with noodles and garnish with remaining lime zest.