Vegetable Curry with Pollock
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 322 cal. | (15 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 16.1 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 782 mg | (20 %) | ||
| Calcium | 36 mg | (4 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 67 μg | (34 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 11.2 g | |||
| Uric acid | 31 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
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.
