Malabar-Style Fish Curry
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr
Ready in
Calories:
266
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 266 cal. | (13 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 3.2 μg | (5 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 627 mg | (16 %) | ||
| Calcium | 48 mg | (5 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Monkfish (without skin)
- 1 green chili pepper
- 1 onion
- 2 garlic cloves
- 2 centimeters fresh ginger
- 200 grams Tomatoes (canned)
- 2 Tbsps Peanut oil
- 1 tsp brown Mustard seed
- 15 Curry leaves
- 200 milliliters Coconut milk
- salt
- freshly ground peppers
- ½ tsp Chili powder
- ½ tsp ground coriander
- ½ tsp Turmeric
Preparation steps
1.
Rinse fish, pat dry and remove any excess fat or tendons. Cut fish into 2 cm (approximately 3/4 inch) thick slices. Rinse chile and cut crosswise into rings. Peel and finely chop onion, garlic and ginger. Mash together onion, garlic, ginger and tomatoes.
2.
In a saucepan, fry mustard seeds and curry leaves in oil. Add mashed tomato mixture and deglaze with coconut milk. Season with salt, pepper, chili powder, coriander and turmeric. Simmer over medium heat, about 10 minutes.
3.
Stir in chile rings and fish. Simmer until fish is opaque and cooked through. Divide among warmed plates.
