Fish and Vegetable Curry
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
514
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 514 cal. | (24 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 24.9 μg | (42 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.8 mg | (115 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 1,349 mg | (34 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 91 μg | (46 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 20.7 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 104 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams fish fillets (skinless, such as haddock, turbot)
- 150 grams Baby corn cob
- 1 red Bell pepper
- 150 grams Snow peas
- 1 Zucchini
- 2 garlic cloves
- 2 centimeters fresh ginger
- 2 Tbsps yellow Curry paste
- 2 Tbsps sesame oil
- 400 milliliters fish stock
- 400 milliliters Coconut milk
- 2 Tbsps light soy sauce
- 1 splash Lime juice
Preparation steps
1.
Rinse fish and cut into bite-sized pieces. Rinse corn and drain. Rinse, halve and remove seeds and ribs from the pepper. Cut pepper into thin strips. Rinse and trim snow peas and cut diagonally in half or thirds. Rinse, trim and thinly slice zucchini. Peel and finely chop garlic and ginger. Sauté garlic, ginger, pepper, snow peas, corn, zucchini and curry paste in hot oil, 1-2 minutes. Deglaze with stock and coconut milk. Simmer over low heat about 8 minutes.
2.
Add fish to curry and cook over low heat until done, about 5 minutes. Season to taste and serve with soy sauce and lime juice.
3.
Serve with rice, if desired.
