Fish Curry with Fenugreek
Nutritional values
(Percentage of daily recommendation)
| Calorie | 574 cal. | (27 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 889 mg | (22 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 92 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 250 grams Basmati rice
- salt
- 600 grams white fish fillets (such as redfish, sole or pollock)
- 1 Lime (juice)
- 1 onion
- 20 grams ginger
- 2 Tbsps vegetable oil
- 1 tsp Fenugreek seed
- 250 milliliters Coconut milk
- 1 tsp Cumin (ground)
- 2 tsps cilantro (ground)
- 1 tsp Turmeric (ground)
- 2 green chili peppers
- 4 Tbsps Yogurt (0.1% fat)
Preparation steps
In a pot, combine rice with double the amount salted water. Bring to a boil, cover, and reduce heat to low. Simmer about 20 minutes (or according to package instructions).
Rinse fish, pat dry, sprinkle with lime juice and salt. Peel and coarsely chop onion and ginger. Mix onion and ginger together and chop very finely.
Heat oil in a pot over medium heat. Add fenugreek seeds and cook until dark brown. Remove fenugreek from pan and reduce heat. Add onion and ginger mixture and fry 5-10 minutes. Add coconut milk, cumin, coriander and turmeric. Rinse chiles and stir into mixture. Simmer over low heat, about 5 minutes. Add fish and cover pot. Simmer about 5 minutes. Finally, stir yogurt into the sauce (do not allow it to boil). Season with salt and serve with the rice.
