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EatSmarter exclusive recipe

Green Fish Curry

with Tilapia, Romanesco and Coconut Milk

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Green Fish Curry
359
calories
Calories

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

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Print
easy
Difficulty
50 min.
Preparation
Nutritions
1 serving contains
Fat16 g
Saturated Fat Acids5 g
Protein41 g
Roughage9.5 g
Sugar added0 g
Calorie359
Carbohydrates/g11
Bread exchange unit1
Cholesterol/mg134
Uric acid/mg346
Vitamin A/mg0.4
Vitamin D/μg0
Vitamin E/mg8.3
Vitamin B₁/mg0.3
Vitamin B₂/mg0.4
Niacin/mg10.7
Vitamin B₆/mg0.7
Folate/μg128
Pantothenic acid/mg2.2
Biotin/μg11.3
Vitamin B₁₂/μg1.5
Vitamin C/mg174
Potassium/mg1,428
Calcium/mg215
Magnesium/mg121
Iron/mg4.3
Iodine/μg24
Zinc/mg3.3
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
1
small Red onion
2
1 stalk
2 tablespoons
2 teaspoons
½ cup
½ cup
Coconut water (Tetra Pak)
½ cup
1
8
1
small yellow Bell pepper
2 tablespoons
11 ounces
4 sprigs
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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

Step 1/12
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.

Step 2/12
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.

Step 3/12
Green Fish Curry preparation step 3

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

Step 4/12
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.

Step 5/12
Green Fish Curry preparation step 5

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

Step 6/12
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.

Step 7/12
Green Fish Curry preparation step 7

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

Step 8/12
Green Fish Curry preparation step 8

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

Step 9/12
Green Fish Curry preparation step 9

Add romanesco and tomatoes to pan.

Step 10/12
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.

Step 11/12
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.

Step 12/12
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.

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