Fish with Curried Vegetables
(1 vote)
(1 vote)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
490
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 490 cal. | (23 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.4 μg | (22 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 54.9 μg | (92 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 166 μg | (55 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 32 μg | (71 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 1,229 mg | (31 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 71 μg | (36 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 510 mg | |||
| Cholesterol | 49 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 redfish fillet (each 200 grams)
- lemons (juice)
- 1 Red Bell pepper
- 1 green Bell pepper
- 1 stalk Leeks
- 1 stalk Celery
- 200 grams button Mushroom (cleaned)
- 1 pc fresh ginger
- 2 Tbsps vegetable oil
- 2 Tbsps Curry
- ½ tsp Cumin
- ½ tsp cilantro
- 2 Tbsps Pastry flour
- ¼ l Vegetable broth (from a jar)
- 150 grams Yogurt (0.1% fat)
- 1 tsp honey
- 200 grams Long grain rice
- salt (and pepper)
Preparation steps
1.
Rinse fish, pat dry and sprinkle with lemon juice. Cut bell peppers in half, remove the seeds, rinse and cut into pieces. Trim leek, rinse and chop. Chop the celery. Peel ginger and finely chop.
2.
Heat oil in a pan. Add curry powder, cumin and coriander and stir in the ginger. Add vegetables, sauté briefly, sprinkle with flour and pour in the broth. Cover and cook over low heat for 8 minutes.
3.
Season fish with salt and pepper, place on the vegetables, cover the pan and cook for another 7 minutes. Remove fish from the pan and keep warm. Prepare the rice according to package directions.
4.
Mix yogurt into the vegetables, heat briefly and season with honey, salt and pepper. Spread on plates, arrange fish over the vegetables and serve with rice.
