Coconut Curry with Cod and Shrimp
(1 vote)
(1 vote)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
584
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 584 cal. | (28 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 7.2 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 955 mg | (24 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 278 μg | (139 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 31.2 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 153 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Cod
- 200 grams shrimp (ready to cook)
- 1 ripe Mango
- 2 Tbsps freshly squeezed lemon juice
- 1 can unsweetened Coconut milk (250 g)
- 200 grams Whipped cream
- 1 tsp ground Turmeric
- 1 tsp ground cinnamon
- ½ tsp ground Cardamom
- 1 red chili pepper
- 2 shallots
- salt
- 1 Tbsp clarified butter
- 1 Tbsp chopped fresh cilantro
Preparation steps
1.
Rinse fish fillets, pat dry and cut into cubes. Sprinkle fish with salt and lemon juice. Peel mango and cut the flesh away from the pit. Dice mango. Peel and finely chop shallots. Cook shallots in clarified butter until translucent. Add mango and cook 5 minutes. Add coconut milk and cream and bring to a boil. Rinse and halve chiles, remove seeds and ribs, and finely chop. Add turmeric, salt to taste, cinnamon, cardamom and chopped chiles to pot. Remove from heat and puree until smooth. Return mixture to pot. Add cod and shrimp. Cover and cook over low heat until fish is cooked through, about 5 minutes.
2.
Serve seafood stew with saffron-spiced rice and garnish with fresh cilantro.
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