Fish Curry with Mango
Fish curry with mango - This tastes like vacation and good mood
Healthy, because
Even smarter
Nutritional values
Coconut oil and milk provide so-called MCT fats (medium-chain fats), which are easily digestible. In addition, they convert more of their energy into body heat than common fats. The essential oil allicin present in garlic says war on all bacteria harmful to the body - good for colds, infections and for digestion.
If you like, you can also replace the fish with shrimp or replace it with chicken or turkey breast strips. Instead of cilantro, other herbs such as Thai basil or mint go great with the curry.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 42.2 μg | (70 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 115 mg | (121 %) | ||
| Potassium | 1,097 mg | (27 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 289 μg | (145 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 24.2 g | |||
| Uric acid | 218 mg | |||
| Cholesterol | 43 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 18 ozs Cauliflower (1/2 cauliflower)
- salt
- 4 shallots
- 5 garlic cloves
- 3 Tomatoes
- 1 Tbsp Coconut oil
- ½ tsp Red pepper flakes
- 1 tsp ground Cumin
- 1 tsp ground cilantro (coriander)
- 1 tsp ground Turmeric
- 14 ozs Coconut milk (can)
- 3 Tbsps thai Fish sauce
- 7 ozs mango pulp
- 18 ozs white fish fillets (e.g. pollock, cod)
- 1 handful cilantro
Preparation steps
Clean cauliflower, wash, divide into florets and cook in boiling salted water for 10 minutes over medium heat. Then drain and leave to drain. In the meantime, peel and finely dice shallots and garlic. Clean, wash and chop the tomatoes.
Heat coconut oil in a saucepan. Sauté shallots and garlic in it for 2 minutes over medium heat. Sprinkle with the spices, deglaze with coconut milk and tomatoes and season with fish sauce.
Dice mango pulp. Rinse fish fillets, pat dry, and cut into cubes. Add to sauce along with cauliflower and mango cubes and cook over low heat for 5 minutes. Wash cilantro, shake dry, pluck leaves, and sprinkle with it. Serve the curry as desired with basmati rice.
