Gourmet Spiced Fish Soup
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
686
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 686 cal. | (33 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 9.2 μg | (15 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 20.7 μg | (46 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,515 mg | (38 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 34.1 g | |||
| Uric acid | 355 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tomatoes
- 1 small Eggplant (chopped into bite-sized pieces)
- 4 Tbsps Peanut oil
- 1 ⅔ cups Coconut cream
- 8 Okra (halved lengthways)
- 2 Tbsps yellow Curry paste (Asian shop)
- ⅜ cup vegetable stock
- 2 potatoes (cooked the previous day, peeled, chopped)
- 4 cups Monkfish (chopped)
- 2 Tbsps soy sauce (light)
- 1 Tbsp Fish sauce
- 2 chili peppers (seeds removed, sliced lengthways)
Product recommendation
You can make your own curry paste by lightly roasting the following spices and mixing to a paste with oil.
- coriander
- mustard seeds
- turmeric
- cumin
- fenugreek
- pepper
- curry leaves, dried
- chilli
- fennel
- cloves
- cinnamon
- cardamom
- ginger, ground
- allspice
- garlic, ground
Preparation steps
1.
Pour boiling water onto the tomatoes, peel them, cut in half, remove the seeds and cut into wedges. 2 Fry the aubergine in 1 tbsp oil, pour in a little coconut cream, cover and let cook for 5-8 minutes.
2.
Meanwhile, fry the okra briefly in 1 tbsp oil, then stir in the curry paste. Pour on the stock, add the tomato wedges and potatoes and cook for 3-5 minutes.
3.
Fry the fish all over in the remaining oil, then pour on the remaining coconut cream. Add the aubergine and the other vegetables, mix gently and season with soy sauce and fish sauce.
4.
Serve the curry in pre-heated bowls, garnished with chilli, if wished.
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