Tuna Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 894 cal. | (43 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 75 g | (65 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.5 mg | (238 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 1,145 mg | (29 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 41.5 g | |||
| Uric acid | 372 mg | |||
| Cholesterol | 142 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the curry sauce
- 1 Tbsp Tamarind paste
- 4 shallots
- 2 garlic cloves
- 1 pc ginger
- 1 stem Lemongrass
- ¼ tsp Shrimp paste
- 2 tsps Curry powder
- ½ tsp Turmeric
- 2 tsps cilantro
- 4 Tbsps Coconut oil
- 400 milliliters Coconut milk (from a can)
- Curry leaves
- 1 chili pepper
- For the fish
- 2 tsps Mustard seed
- 4 Tuna steak (each about 180 grams)
- 2 garlic cloves (finely chopped)
- 1 tsp grated fresh ginger
- ½ tsp cayenne pepper
- 1 Tbsp lemon juice
- 1 tsp Mustard oil
- 2 Tbsps Yogurt (0.1% fat)
- 2 Tbsps vegetable oil
- 1 tsp Sesame seeds
Preparation steps
For the fish, finely grind the mustard seeds, stir in 1 tablespoon of warm water and mix into a thin paste. Let stand for about 30 minutes. Rinse the tuna and pat dry. Mix the mustard paste with lemon juice, cayenne pepper, mustard oil and yogurt and coat on the fish. Let marinate for about 1 hour.
Soak the tamarind paste in 150 ml (approximately 2/3 cup) of hot water. Peel the shallots, ginger and garlic and finely chop. Cut the bottom of the lemongrass into small pieces. Mash the shrimp paste. Mix all the seasoning ingredients with the vegetables into a thick paste. Mix the tamarind and soaking water and pour through a sieve.
Heat oil in a pan and saute the fish pieces on each side for about 5 minutes over medium heat until they are browned, set the fish pieces aside and keep warm.
Add the spice paste to the pan and sauté for 5 minutes while stirring, and then deglaze with tamarind juice. Reduce the heat and pour in the coconut milk, add the curry leaves and chile and simmer for 3 minutes. Season with salt, arrange on plates, top with the fish, sprinkle with sesame seeds and serve with rice.
