Grilled Fish Curry
Saithe not only provides the body with a good portion of iodine, which ensures that the thyroid gland functions optimally, but also with many valuable omega-3 fatty acids. According to recent studies, these polyunsaturated fatty acids boost brain function and may therefore help to prevent Alzheimer's disease.
Ideal supplement to satisfy the appetite: Rice - preferably whole grain rice because of its particularly high vitamin and fibre content.
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 29.7 μg | (50 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 800 mg | (20 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 284 μg | (142 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 363 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 red chili pepper
- 2 garlic cloves
- 1 Lime
- 2 Tbsps Curry powder
- 2 Tbsps Canola oil
- 4 Pollock (each about 180 grams)
- 1 Cucumber (about 500 grams)
- 6 sprigs mint
- 4 Tbsps soy sauce
- 1 Tbsp Thai fish sauce
- 1 Tbsp cane sugar
- ½ tsp sesame oil
- salt
Preparation steps
Halve chile pepper lengthwise, remove the seeds if desired, rinse and dry. Finely chop chile. Peel the garlic and chop finely.
Rinse lime in hot water, wipe dry and finely grate zest. Cut in half and squeeze juice from lime.
Mix garlic, chili, lime zest, curry powder and canola oil in a small bowl.
Rinse fish fillets, pat dry and place in a shallow dish. Spread half of the curry mixture on top.
Turn fish fillets, add the rest of the curry mixture and let marinate for about 20 minutes.
Meanwhile, rinse and dry cucumber and cut into thin slices. Rinse mint, shake dry, pluck off the leaves and chop finely.
Mix soy sauce, fish sauce, brown sugar, 2 tablespoons lime juice and sesame oil. Mix in cucumber slices and mint.
Heat a grill pan. Cook fish fillets in the pan over medium heat for about 3 minutes on each side. Serve fish with cucumber salad and sprinkle with remaining lime juice to taste.