Coconut Curry with Cod
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
393
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 12.3 μg | (21 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.2 mg | (135 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 1,176 mg | (29 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 465 μg | (233 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 12.8 g | |||
| Uric acid | 275 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 2 garlic cloves (finely chopped)
- 1 bunch scallions
- 2 Tbsps vegetable oil
- 1 Tbsp Curry powder
- 1 tsp Coriander
- 1 bay leaf
- 100 grams Wood Ear Mushrooms
- 250 milliliters Coconut milk (canned, unsweetened)
- 200 milliliters fish stock
- 800 grams Cod
- Fish sauce
Preparation steps
1.
Rinse scallions, trim and cut diagonally into rings. Sauté briefly with garlic in a saucepan in oil. Add curry powder, coriander seeds and bay leaf and sauté briefly. Add coconut milk and fish stock, bring to a boil, then simmer over medium heat about 10 minutes.
2.
Rinse cod fillets, pat dry and cut into bite-sized pieces. Add to the saucepan along with the drained and rinse mushrooms and simmer until fish is cooked through, about. 8 minutes. Season with fish sauce and serve with rice, if desired.
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