Fish and Pumpkin Curry with Potatoes
(Percentage of daily recommendation)
| Calorie | 512 cal. | (24 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 9.2 μg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,608 mg | (40 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 89 μg | (45 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 20.3 g | |||
| Uric acid | 80 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 500 grams potatoes (waxy)
- 500 grams Hokkaido pumpkin
- 1 onion
- 2 Tbsps vegetable oil
- 1 tsp red Curry paste
- 400 grams Coconut milk (unsweetened, canned)
- 200 milliliters Vegetable broth
- 500 grams white, flaky fish fillets (such as Nile perch)
- salt
- peppers
- lemon juice
- mint (or Thai basil)
Preparation steps
Rinse and peel the potatoes. Rinse the pumpkin (it does not have to be peeled). Cut potatoes and pumpkin into cubes about 1 ½ cm (approximately 1/2 inch). Peel the onion and cut into narrow columns. Heat the oil in a wok or deep frying pan. The curry paste and cook for 1 minute. Then add the onion and stir for 1-2 minutes. Add the coconut milk and vegetable broth and bring to a boil.
Add the diced potatoes in the boiling coconut milk and cook for about 10-15 minutes. Add the pumpkin and cook for 5-8 minutes more. Meanwhile, rinse the fish and pat dry. Cut into 2 cm (approximately 3/4 inch) cubes. Season with salt, pepper and lemon juice. Add the fish to the potato and pumpkin mixture and leave for about 5 minutes on low heat until done.
Season the curry with salt, pepper and lemon juice. Optionally, serve garnished with mint or Thai basil.