Fish and Coconut Noodles
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).
(Percentage of daily recommendation)
| Calorie | 457 cal. | (22 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 848 mg | (21 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 198 mg | |||
| Cholesterol | 44 mg |
Ingredients
- Ingredients
- 2 large onions (each about 70 grams)
- 2 garlic cloves
- 5 carrots (each about 100 grams)
- 1 Zucchini (about 250 grams)
- 200 grams Tilapia
- 1 Lime
- 150 milliliters Vegetable broth
- 400 grams Whole Wheat Spaghetti
- salt
- 160 milliliters Coconut milk (9% fat)
- 2 Tbsps soy sauce
- cayenne pepper
Preparation steps
Peel the onions and garlic. Halve onions and cut into cubes. Chop garlic.
Rinse carrots, peel, cut in half lengthwise and cut into thin slices. Rinse, dry and chop zucchini.
Rinse the tilapia and pat dry with paper towels.
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.
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.
Meanwhile, bring plenty of salted water to boil in a second pot. Cook the pasta until al dente according to package directions.
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.
Cut tilapia into strips, about 1 cm (approximately 1/2 inch) wide, add to coconut vegetables and cook for 3 minutes.
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.