Fish Curry with Fenugreek

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Fish Curry with Fenugreek
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
574
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie574 cal.(27 %)
Protein37 g(38 %)
Fat24 g(21 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin K12.5 μg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin12.6 mg(105 %)
Vitamin B₆0.6 mg(43 %)
Folate37 μg(12 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C16 mg(17 %)
Potassium889 mg(22 %)
Calcium66 mg(7 %)
Magnesium102 mg(34 %)
Iron2.8 mg(19 %)
Iodine103 μg(52 %)
Zinc0.7 mg(9 %)
Saturated fatty acids14 g
Uric acid62 mg
Cholesterol92 mg
Complete sugar5 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Basmati riceCoconut milkgingersaltLimeonion

Preparation steps

1.

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).

2.

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.

3.

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.