Fish and Vegetable Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.1 mg | (93 %) | ||
| Vitamin K | 86.4 μg | (144 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 179 mg | (188 %) | ||
| Potassium | 1,400 mg | (35 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 85 μg | (43 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 500 grams fish fillets (such as pollock, redfish or cod)
- 2 tsps Turmeric
- salt
- 200 grams potatoes
- 1 small Cauliflower
- 6 Tbsps vegetable oil
- ½ tsp Mustard
- 2 bay leaves
- 1 teaspoon ground Cumin
- 1 teaspoon ground cilantro
- 3 green chili peppers
Preparation steps
Rinse fish fillets, pat dry and cut into large, bite-sized pieces. Rub with turmeric and season with salt, cover and refrigerate for 30 minutes.
Peel the potatoes and cut lengthwise into slices. Rinse cauliflower and divide into florets. Heat 4 tablespoons of oil in a pan or wok, and cook the fish pieces on each side for about 2 minutes. Remove from the oil and drain on paper towels. Add the remaining oil to the pan and fry potatoes and cauliflower in portions over medium heat while stirring for 3 minutes.
Heat the remaining frying oil, add bay leaves and mustard and toast. Add the other spices and stir briefly, then add 700 ml (approximately 3 cups) of water. Add potatoes and cauliflower, season with salt and cook, covered, over low heat for about 20 minutes.
Rinse chilies, remove seeds and cut into thin rings. Add to vegetables and cook for another 5 minutes. Return the fish to the curry and finish cooking over low heat for 5 minutes. Serve with rice or bread as desired.
