Turbot Filets with Banana Curry
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
500
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 26.2 μg | (44 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,232 mg | (31 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 318 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 20 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 grams shallots
- 1 garlic clove
- 1 red Bell pepper
- 5 Tbsps olive oil
- 2 Tbsps Curry powder
- 1 Tbsp melted honey
- 200 milliliters Coconut milk (unsweetened)
- 200 milliliters fish stock
- salt
- 1 Tbsp Lime juice
- cayenne pepper
- 800 grams turbot fillet
- freshly ground peppers
- 1 tsp grated Lime zest
- 2 Banana
- 1 Tbsp minced cilantro
Preparation steps
1.
Peel and chop the shallots and garlic. Rinse and halve the bell pepper, then remove seeds and ribs, and finely chop. Heat 2 tbsp olive oil in a pan and saute the garlic, shallots and bell pepper for 1-2 minutes. Stir in curry powder, honey, lime juice and cayenne pepper. Season with salt and pepper. Cover and let simmer.
2.
Cut fish filets into serving-size pieces. Season both sides with salt and pepper. Cook until golden brown on each side for 2-3 minutes in the remaining hot oil. Remove from pan and keep warm. Peel and slice the banana and add to the curry along with the lime zest and simmer for another 1-2 minutes. Stir in the cilantro just before serving. Arrange the filets on serving plates and spoon sauce on top. Serve with wild rice.
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