Salmon and Coconut Curry
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
618
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 618 cal. | (29 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 36.1 μg | (60 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 23.5 mg | (196 %) | ||
| Vitamin B₆ | 2.8 mg | (200 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 8.1 μg | (270 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 1,737 mg | (43 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 17.3 g | |||
| Uric acid | 776 mg | |||
| Cholesterol | 221 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 Tbsps clarified butter (or oil)
- 1 onion (very finely chopped)
- 2 cloves garlic cloves (finely chopped)
- ½ tsp Turmeric
- fresh ginger (peeled and finely chopped)
- 1 green chili pepper (deseeded and finely chopped)
- 3 cups Fish broth
- fresh Lime juice
- 4 cups Salmon fillet (skinned and cut into chunks)
- 2 Mangoes (peeled, stones removed and cut into chunks)
- 1 ¼ cups Shredded coconut
- 2 Tbsps chopped, fresh cilantro
- 2 Tbsps black Mustard seed (lightly toasted)
- cilantro (sprigs)
Preparation
Kitchen utensils
1 Small pot, 1 Baking sheet, 1 Casserole dish, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Fine-mesh sieve, 1 Slotted spatula, 1 Grill pan, 1 Salad spinner, 1 Parchment paper, 1 Potato ricer, 1 Drying rack, 1 Citrus juicer
Preparation steps
1.
Hat the butter in a wide pan and gently fry the onion until soft but not brown.
2.
Add the garlic, turmeric, ginger and chile pepper and cook for 2 more minutes then add the fish broth and lime juice.
3.
Bring to a boil then turn the heat down and add the salmon, mango and coconut. Simmer for 10 minutes or until the salmon is cooked through, then stir in the chopped cilantro.
4.
Serve with the mustard seeds scattered over and garnish with cilantro sprigs.
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