Fish with Peas, Chard and Small Corn Cobs
Nutritional values
(Percentage of daily recommendation)
| Calorie | 623 cal. | (30 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 9.3 μg | (16 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 117 mg | (123 %) | ||
| Potassium | 1,587 mg | (40 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 193 mg | (64 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 407 μg | (204 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 29.5 g | |||
| Uric acid | 340 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 700 grams Cod
- 3 small Limes
- 1 yellow onion
- 2 garlic cloves
- 200 grams fresh Snow peas
- 200 grams fresh Swiss chard
- 150 grams Baby corn cob
- 2 Tbsps vegetable oil
- 1 Tbsp Pastry flour
- 600 milliliters Coconut milk (unsweetened)
- 1 red Bell pepper
- salt
- peppers
- 5 Tbsps Bamboo shoots (cut into julienne slices)
Preparation steps
Rinse the fish fillets, pat dry and cut into bite-size cubes. Squeeze a lime and sprinkle the juice over the fish, then let stand briefly. Peel the onion and the garlic cloves and finely dice. Rinse and peel the snow peas. Rinse the chard, trim, spin dry and tear into bite-sized pieces. Cut the corn cobs into slices. Blanch the chard and the snow peas for 1 minute, rinse in cold water and drain well.
Heat the oil in a pan and sauté the onions and garlic. Add the fish cubes and cook briefly. Dust with flour and pour in the coconut milk. While stirring, bring to a boil and add the vegetables. Add the remaining lime juice, zest the lime and cut the lime into slices. Add to the fish, mix and simmer while stirring for about 5 minutes.
Rinse the bell pepper, cut in half, remove seeds and cut into very fine strips. Season the fish stew with salt and pepper, add the bamboo shoots, heat and serve in deep plates. Distribute the fish. Serve with the bell pepper strips as garnish. Serve with freshly cooked basmati rice.
