Shrimp Fish Stew in Coconut Milk
Nutritional values
(Percentage of daily recommendation)
| Calorie | 913 cal. | (43 %) | ||
| Protein | 56.35 g | (58 %) | ||
| Fat | 64.45 g | (56 %) | ||
| Carbohydrates | 34.01 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.39 g | (45 %) |
| Vitamin A | 127.08 mg | (15,885 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin B₁ | 0.22 mg | (22 %) | ||
| Vitamin B₂ | 0.18 mg | (16 %) | ||
| Niacin | 17.45 mg | (145 %) | ||
| Vitamin B₆ | 0.67 mg | (48 %) | ||
| Folate | 94.7 μg | (32 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 1.31 μg | (3 %) | ||
| Vitamin B₁₂ | 3.97 μg | (132 %) | ||
| Vitamin C | 64.77 mg | (68 %) | ||
| Potassium | 1,200.12 mg | (30 %) | ||
| Calcium | 170.01 mg | (17 %) | ||
| Magnesium | 152.01 mg | (51 %) | ||
| Iron | 4.76 mg | (32 %) | ||
| Iodine | 1.88 μg | (1 %) | ||
| Zinc | 4.33 mg | (54 %) | ||
| Saturated fatty acids | 37.75 g | |||
| Cholesterol | 305.8 mg |
Ingredients
- Ingredients
- 400 grams thick fish fillets (such as cod or turbot)
- 400 grams peeled King prawn
- 2 Tbsps lemon juice
- 1 small Coconut
- 80 grams dried shrimp
- 1 onion
- 2 garlic cloves
- 2 Red chili peppers
- 80 grams ground Peanuts
- 4 Tbsps olive oil
- 1 bay leaf
- salt
- 2 Tbsps Cornmeal
Preparation steps
Rinse fish fillets and shrimp. Cut fish fillets into large, bite-sized cubes, sprinkle with lemon juice and set aside.
Cut three wells in coconut, collect juice and set aside. Break open coconut shell, loosen flesh from shell, cut some into thin strips (use a vegetable peeler if desired) and finely grate remaining. Reserve thin strips of coconut for garnish. Cook grated coconut in a pot with 500 ml (approximately 16 ounces) boiling water for approximately 30 minutes.
Fry dried shrimp in a pan and finely crush in a mortar. Peel onion and garlic and cut into thin slices. Rinse chile peppers, cut in half lengthways, remove seeds and ribs and finely chop. Pour coconut mixture through a lined cloth strainer and squeeze into a bowl, add peanuts and crushed shrimp.
Mix coconut mixture, pout into a pot, boil, reduce heat and leave to simmer for about 20 minutes.
In a saucepan, heat 3 tablespoons oil, sauté onions, garlic, chile peppers and bay leaf. Add 400 ml (approximately 13 1/2 ounces) of water and simmer for about 5 minutes. Add fish and prawns, cook covered over low heat for about 5 minutes and season with salt. Remove the pot from the heat and set aside.
Add fish broth and coconut milk and let simmer. Mix cornstarch with a little cold water, add to the pot, stir and let simmer for about 20 minutes until thick and creamy.
Season to taste again. To serve arrange fish and shrimp on a deep plate or in bowls, garnish with salt and coconut strips.
