Redfish and Shrimp Curry

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Redfish and Shrimp Curry
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Health Score:
95 / 100
Difficulty:
advanced
Difficulty
Preparation:
50 min.
Preparation
Calories:
459
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie459 cal.(22 %)
Protein29 g(30 %)
Fat34 g(29 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.5 μg(13 %)
Vitamin E9 mg(75 %)
Vitamin K25.8 μg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.8 mg(57 %)
Folate102 μg(34 %)
Pantothenic acid1.5 mg(25 %)
Biotin22.6 μg(50 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C114 mg(120 %)
Potassium967 mg(24 %)
Calcium97 mg(10 %)
Magnesium121 mg(40 %)
Iron5.3 mg(35 %)
Iodine65 μg(33 %)
Zinc1.9 mg(24 %)
Saturated fatty acids20.7 g
Uric acid364 mg
Cholesterol71 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
250 grams Cauliflower
100 grams Snow peas
salt
1 red Bell pepper
1 onion
3 Tbsps vegetable oil
1 tsp Turmeric
1 tsp Cumin
1 generous pinch ground chili peppers
100 milliliters Vegetable broth (instant)
1 can unsweetened Coconut milk (400 ml)
salt
peppers
juice of 1 Limes
400 grams redfish fillet
120 grams raw shrimp (shelled)
few leaves of Coriander
How healthy are the main ingredients?
Coconut milkCauliflowerCauliflowerSnow peasaltonion

Preparation steps

1.

Trim the cauliflower, rinse and divide into florets. Rinse, trim and chop the snow peas. Cook the cauliflower in salted water for about 5 minutes, and add the snow peas during the last minute. Drain the cauliflower florets and snow peas, rinse with cold water and let drain. Rinse the bell pepper, cut in half, remove seeds and ribs, and finely chop.

2.

Peel the onion and dice.

For the curry, heat oil in a large pot and saute the onion. Stir in the turmeric, cumin and ground chile pepper. Pour in the vegetable broth and coconut milk, and bring to a boil. Add the cauliflower florets, snow peas and bell pepper, and cook for 4-5 minutes. Season with salt, pepper and lime juice.

3.

Rinse the redfish fillet, pat dry and cut into cubes. Add redfish fillet and shrimps to the curry and simmer for 4-5 minutes until done. Season with salt and pepper and serve sprinkled with cilantro leaves.