Fish Curry with Coconut Milk and Basmati Rice
Healthy, because
Even smarter
Nutritional values
This delicious, Indian-influenced dish is a healthy energy bomb and can also score with valuable protein from the fish. Ginger gives the meal a pleasant pungency, unique aroma and stimulates digestion and blood circulation with its pungent substances.
For more digestive and satiating fibre, it is recommended to replace basmati rice with natural basmati rice or another natural rice. The content of vitamins and minerals is also higher in whole grain rice.
(Percentage of daily recommendation)
| Calorie | 701 cal. | (33 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 15.9 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,115 mg | (28 %) | ||
| Calcium | 62 mg | (6 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 20.8 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 onion
- 1 ½ centimeters fresh ginger
- 3 Tomatoes
- 600 grams white fish fillets (ready to cook, skinless, z. B. monkfish, cod)
- 3 Tbsps Lime juice
- 1 pinch ground cilantro
- 300 grams Basmati rice
- 2 Tbsps Corn oil
- 1 Tbsp Red Curry paste
- 400 milliliters Coconut milk
- salt
- freshly ground peppers
- 1 Tbsp Fish sauce (Asia Download)
- cilantro (for garnish)
Preparation steps
Peel and finely chop the onion and garlic. Rinse and quarter the tomatoes, remove seeds and cut into small cubes. Rinse the fish, pat dry and cut into large, bite-sized pieces. Place the fish in a shallow dish, mix the lime juice with ginger and coriander and drizzle over the fish, tossing to coat. Refrigerate 30 minutes. Cook the rice according to package directions.
Heat the oil in a skillet. Drain the fish pieces reserving the marinade. Saute the fish until golden brown and remove the fish with a slotted spoon.
Add the onion to the pan and cook until translucent. Stir in the curry paste, sauté briefly and pour in the coconut milk. Simmer gently over medium heat until lightly thickened, about 10 minutes. Add the fish and the tomatoes to the pan and cook over low heat until the fish is heated through, 2-3 minutes. Stir in the lime marinade and season the dish with salt, pepper and fish sauce.
Serve with the basmati rice and garnish with cilantro.
