Indian-Style Curry with Halibut
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
245
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 8.8 μg | (44 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 40.6 μg | (68 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,159 mg | (29 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 67 μg | (34 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 332 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 700 grams skinless Halibut
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- 2 onions
- 6 Tomatoes
- 2 Tbsps vegetable oil
- 1 generous pinch Turmeric
- 1 tsp ground cilantro
- 1 pinch Chili powder
- 4 Tbsps chopped cilantro
- Garam Masala (Indian spice blend)
Preparation steps
1.
Rinse fish and pat dry. Cut into serving-sized pieces, season with salt and pepper, sprinkle with lemon juice and set aside. Peel the onions and finely chop. Score the bottoms of the tomatoes, blanch in boiling water, rinse, peel, remove the cores and chop the flesh coarsely.
2.
Heat the oil in a frying pan, sauté onions 2 minutes, stir in turmeric, coriander and chili powder and sauté until fragrant. Add fish and tomatoes and cook for about 3 minutes. Sprinkle with half of the cilantro or parsley and garam masala to taste, cover and cook until fish is done, 8-10 minutes. Sprinkle the curry with the chopped cilantro and serve. Serve with rice or Indian flatbread, if desired.
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