Protein-Packed Lunch

Vegetable Curry with Pollock

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Vegetable Curry with Pollock
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
322
calories
Calories

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Nutritional values

IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.

Wholegrain Basmati rice contains even more fibre, vitamins and minerals than the peeled version - so it's best to use the latter if you can get some. If you don't like the taste of coconut milk, you can use cream instead. The popular classic also tastes great in a vegan version - then with diced tofu instead of fish.

1 serving contains
(Percentage of daily recommendation)
Calorie322 cal.(15 %)
Protein22 g(22 %)
Fat23 g(20 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E7.8 mg(65 %)
Vitamin K16.1 μg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.8 mg(65 %)
Vitamin B₆0.5 mg(36 %)
Folate56 μg(19 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C31 mg(33 %)
Potassium782 mg(20 %)
Calcium36 mg(4 %)
Magnesium65 mg(22 %)
Iron2.5 mg(17 %)
Iodine67 μg(34 %)
Zinc0.5 mg(6 %)
Saturated fatty acids11.2 g
Uric acid31 mg
Cholesterol60 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
400 grams Pollock (or cod fillet)
salt
lemon juice
white peppers
1 Tbsp Curry
200 milliliters Coconut milk
150 milliliters vegetable stock (or fish stock)
1 carrot
150 grams Cauliflower
1 herb Endive
1 onion
vegetable oil (to fry)
½ tsp finely chopped Lemongrass
How healthy are the main ingredients?
Coconut milkCauliflowerCauliflowerEndivesaltCurry

Preparation steps

1.

Peel and chop onion and garlic. Rinse endive, divide into individual leaves and cut into strips. Rinse cauliflower, trim and cut into small florets. Peel carrot and cut into 5 mm (approximately 1/5 inch) thick slices. Cut fish into bite size pieces and season with salt. Heat oil in a saucepan and sauté onions and garlic until soft and add lemongrass.

2.

Add carrots and fry and season with curry, salt and lemon juice. Add vegetable stock and coconut milk and simmer for 5 minutes. Add cauliflower and endive, mix, cover and let simmer for 4 minutes, then add fish and simmer for 4-5 minutes and season with salt and white pepper. Serve in bowls over basmati rice.

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