Fish Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 175.3 μg | (292 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 22.9 μg | (51 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,427 mg | (36 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 15.2 g | |||
| Uric acid | 237 mg | |||
| Cholesterol | 246 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 4 Tomatoes
- 1 onion
- 1 garlic clove
- 1 tsp freshly grated ginger
- 3 Tbsps vegetable oil
- 1 Tbsp Curry powder
- Chili powder
- 250 milliliters fish stock
- 200 milliliters Coconut milk
- Sea salt
- peppers
- 500 grams Green cabbage
- 600 grams Catfish (without skin)
- 2 Tbsps coarsely chopped cilantro
Preparation steps
Blanch tomatoes in boiling water, shock in cold water, peel, quarter, core and dice. Peel the onion and garlic and dice. Sauté onion, garlic and ginger until translucent in a saucepan with 1 tablespoon oil. Add the curry powder and chili powder to taste and sauté briefly. Deglaze with the stock. Add the tomatoes and coconut milk and simmer for about 15 minutes. Then puree with an immersion blender and simmer to the desired consistency or add more stock to thin. Season with salt and pepper.
Rinse the cabbage, trim, remove the tough core and cut the cabbage into pieces. Sauté briefly in a saucepan in 1 tablespoon oil. Season with salt and pepper, pour in a little water, cover and cook until al dente, about 10 minutes.
Rinse the fish, pat dry and cut into 8-12 pieces. Season with salt and pepper and fry until golden brown on all sides in a pan in the remaining oil. Add the curry sauce, cover and cook over low heat just until the fish is done, about 5 minutes. Do not allow it to boil.
Mix in cabbage and season to taste.
Spread the curry on deep plates and serve garnished as desired with cilantro and chile powder.
