Indian-Style Fish Curry
Healthy, because
Even smarter
Nutritional values
Secondary plant substances from coriander protect against inflammation and can therefore alleviate symptoms of chronic inflammation. A study from the USA could additionally show that the herb has an antibiotic effect, especially the pathogenic pathogens salmonella can be killed in this way.
Refine the fish curry with vegetables of your choice. Red peppers, fennel and zucchini go perfectly with the dish. Fry the vegetables together with the onions. Alternatively, you can serve a fennel salad with the fish curry.
(Percentage of daily recommendation)
| Calorie | 584 cal. | (28 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 22.8 μg | (38 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,125 mg | (28 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 16.3 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 Lime
- 1 pc fresh ginger (walnut-sized)
- ½ tsp black Mustard seed
- 1 Tbsp unhulled Sesame seeds
- 1 tsp Coriander
- 600 grams bright fish fillets
- 1 white onion
- 4 Tomatoes
- 200 grams Basmati rice
- 2 Tbsps sesame oil
- salt
- 1 Tbsp red Curry paste
- ½ tsp ground Turmeric
- 300 milliliters Coconut milk
- 6 sprigs cilantro
Preparation steps
Juice the lime. Peel and finely chop the ginger. In a bowl, combine the lime juice with the ginger, mustard seeds, sesame seeds and coriander seeds. Rinse the fish fillets, pat dry, cut into large pieces and marinate in the lime juice mixture for at least 15 minutes. Meanwhile, peel and chop the onion. Rinse the tomatoes, cut in half, remove seeds and cut the tomato into small dice. Cook the basmati rice according to package directions. Heat the sesame oil in a wide pan, lift the fillets from the marinade, lightly pat dry, season with salt and sauté over medium heat for 5 minutes turning once carefully. Lift the fish from the pan and set aside. Add the onion to the pan, stir in the curry paste and sprinkle with turmeric. Stir in the remaining fish marinade and the coconut milk and bring to a boil. Add the diced tomatoes. Place the fish fillets in the sauce and heat gently for 2 minutes. Season with salt to taste. Rinse the cilantro and shake dry. Reserve 4 sprigs for garnish, coarsely chop the remainder and sprinkle over the fish curry.
Serve the rice with the curry on warmed plates, garnished with cilantro sprigs.
