Stir Fry Curry Fish
(Percentage of daily recommendation)
| Calorie | 485 cal. | (23 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 173 μg | (288 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 137 mg | (144 %) | ||
| Potassium | 1,657 mg | (41 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 20 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 104 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 500 grams white fish fillets (such as tilapia or pollock)
- 1 Lime (juiced)
- ½ tsp brown Mustard seed
- salt
- freshly ground peppers
- 2 carrots
- 1 Kohlrabi
- 1 onion
- 20 grams ginger
- 1 garlic clove
- 400 milliliters Coconut milk (canned)
- 1 tsp Red Curry paste
- 400 milliliters fish stock (or vegetable broth)
- 300 grams Broccoli
- 150 grams Peas (fresh or frozen)
- 2 Tbsps soy sauce
Preparation steps
Rinse the fish, pat dry, cut into large pieces and drizzle with a little lime juice. Coarsely grind the mustard seeds in a mortar, mix with a little salt and pepper and rub over the fish to coat. Cover and let marinate in the refrigerator.
Peel the carrots and kohlrabi. Thinly slice the carrots and cut the kohlrabi into matchsticks. Peel the onion, ginger and garlic and chop finely. Remove 2 tablespoons coconut cream from the milk, add to a hot wok and heat for 2-3 minutes until thickened slightly and forms bubbles. Stir in the curry paste and cook briefly until aromatic. Add the remaining coconut milk and fish stock and bring to a boil. Add the carrots and kohlrabi and simmer for 3-4 minutes. Meanwhile, rinse the broccoli florets, add to the wok along with the peas and cook for about 4 minutes, until the vegetables are al dente. Add the fish, reduce the heat and gently simmer for 2-3 minutes. Add the soy sauce and season with lime juice, salt and pepper.