Fish and Coconut Pudding with Sweet Potatoes
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
907
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 907 cal. | (43 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 102 g | (68 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.1 g | (50 %) |
more nutritional values
| Vitamin A | 5.4 mg | (675 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 20.6 mg | (172 %) | ||
| Vitamin K | 0.6 μg | (1 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 24 μg | (53 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 2,364 mg | (59 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 28 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 107 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 tsps freshly grated ginger
- 1 garlic clove
- 1 small chili pepper
- 400 milliliters Coconut milk (canned, unsweetened)
- salt
- freshly ground peppers
- 4 Sweet potato (about 600 grams)
- ½ bunch scallions
- 600 grams fish fillets (snapper or pollack, cod)
- 1 Tbsp butter (cut into small pieces)
- 20 grams Shredded coconut
- butter (for baking dish)
Preparation steps
1.
Peel garlic and chop finely. Rinse chile pepper, cut lengthwise, remove seeds and cut into small cubes. Combine garlic, ginger and chile pepper with coconut milk, bring to a boil and simmer for 5 minutes. Remove from heat, season with salt and let stand.
2.
Peel, rinse and slice sweet potatoes. Rinse and dry scallions and cut into rings.
3.
Rinse fish fillets, pat dry, cut into large pieces and season with salt and pepper.
4.
Layer sweet potatoes in buttered baking dish, sprinkle with scallions and place fish on top. Pour spiced coconut milk over fish and sprinkle with grated coconut. Place pieces of butter on top.
5.
Bake in preheated oven at 180°C (approximately 350°F) for 25-30 minutes. Cut into portions and serve.
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