EatSmarter exclusive recipe

Green Fish Curry

with Tilapia, Romanesco and Coconut Milk
4.5
Average: 4.5 (4 votes)
(4 votes)
Green Fish Curry

Green Fish Curry - Mild fish in a spicy, rich coconut broth

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
359
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is extremely nutritious due to the easily digestible fish, which is rich in protein, and the fiber from the vegetables, which helps stimulate digestion.

Tilapia usually comes from freshwater farms. If you want to strengthen your iodine supply, choose sea fish such as cod, pollack, or redfish instead.

1 serving contains
(Percentage of daily recommendation)
Calorie359 kcal(17 %)
Protein41 g(42 %)
Fat16 g(14 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E8.3 mg(69 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.7 mg(89 %)
Vitamin B₆0.7 mg(50 %)
Folate128 μg(43 %)
Pantothenic acid2.2 mg(37 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C174 mg(183 %)
Potassium1,428 mg(36 %)
Calcium215 mg(22 %)
Magnesium121 mg(40 %)
Iron4.3 mg(29 %)
Iodine24 μg(12 %)
Zinc3.3 mg(41 %)
Saturated fatty acids5 g
Uric acid346 mg
Cholesterol134 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
small Red onion
2
1 stalk
2 tablespoons
2 teaspoons
½ cup
½ cup
½ cup
1
8
1
small yellow Bell pepper
2 tablespoons
11 ounces
4 sprigs
How healthy are the main ingredients?
Romanesco broccoli
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Lid

Preparation steps

1.
Green Fish Curry preparation step 1

Peel and finely chop onion and garlic. Rinse lemongrass, pat dry and peel outer layers. Cut inner part into slices.

2.
Green Fish Curry preparation step 2

Heat 1 tablespoon oil in a small pot over medium heat. Sauté onion, garlic and lemongrass until softened and fragrant, 3-4 minutes.

3.
Green Fish Curry preparation step 3

Add curry paste. Cook, stirring, until incorporated, about 3 minutes.

4.
Green Fish Curry preparation step 4

Add coconut milk, coconut water and fish stock. Bring to a boil, then simmer over low heat for 20 minutes.

5.
Green Fish Curry preparation step 5

Pour coconut-milk mixture through a sieve and set aside.

6.
Green Fish Curry preparation step 6

Meanwhile, rinse romanesco, pat dry and cut into small florets. Cook in a pot of boiling salted water until crisp-tender, about 4 minutes. Drain and rinse with cold water to stop the cooking.

7.
Green Fish Curry preparation step 7

Rinse tomatoes and drain. Rinse bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into approximately 1/2-inch pieces.

8.
Green Fish Curry preparation step 8

Heat remaining oil in a shallow pan or wok. Sauté bell pepper until crisp-tender, about 3 minutes.

9.
Green Fish Curry preparation step 9

Add romanesco and tomatoes to pan.

10.
Green Fish Curry preparation step 10

Add the reserved coconut-milk mixture to the pan and bring to a boil. Add fish sauce and cook 3 minutes more.

11.
Green Fish Curry preparation step 11

Rinse fish, pat dry and cut into large pieces. Season with salt and pepper. Lay fish on top of the vegetables. Cover and cook over low heat until fish is opaque throughout, 7-8 minutes.

12.
Green Fish Curry preparation step 12

Rinse cilantro, shake dry, pluck leaves and finely chop. Sprinkle over curry just before serving, with rice, if desired.