Fish and Vegetable Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 31.9 μg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,435 mg | (36 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 88 μg | (44 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 500 grams solid fish fillets (cod, redfish)
- salt
- white peppers
- 1 lemon (juice)
- 450 grams carrots
- 1 green Pepperoncini
- 2 onions
- 6 fully ripe Tomatoes
- 1 pc fresh ginger (about 1.5 cm)
- 2 garlic cloves
- 2 Tbsps vegetable oil
- 1 generous pinch Turmeric
- ½ tsp ground cilantro
- ½ tsp ground Cumin
- 1 tsp Garam Masala
- 150 milliliters Vegetable broth
- 1 Tbsp golden raisin
- dark soy sauce
- 50 grams coarsely chopped Cashews
Preparation steps
Rinse the fish and pat dry. Cut into bite-sized pieces, season with salt and pepper, sprinkle with about 2 tablespoons of lemon juice and set aside.
Peel carrots, halve and cut into fine, about 8 cm (approximately 3-inch) long strips. Rinse pepperoncini, slit lengthwise, remove seeds and ribs and dice finely. Peel, halve and thinly slice the onions. Score tomato skins crosswise and briefly blanch in boiling water. Then remove with a slotted spoon, rinse, peel, remove the stalk and dice finely. Peel ginger and garlic and finely chop. Heat the oil in a pan and sauté garlic, ginger, onions and carrots while stirring for about 2 minutes. Sprinkle with turmeric, coriander, cumin and garam masala. Pour in broth. Add the fish, tomatoes, pepperoncini and raisins and mix in. Cover and cook until done, 8-10 minutes. Add broth as needed during cooking. Season the curry with soy sauce and lemon juice.
Arrange on plates, sprinkle with nuts and serve to taste with white bread, if desired.
