Green Fish Curry
Green Fish Curry - Mild fish in a spicy, rich coconut broth
Healthy, because
Even smarter
Nutritional values
This dish is extremely nutritious due to the easily digestible fish, which is rich in protein, and the fiber from the vegetables, which helps stimulate digestion.
Tilapia usually comes from freshwater farms. If you want to strengthen your iodine supply, choose sea fish such as cod, pollack, or redfish instead.
(Percentage of daily recommendation)
| Calorie | 359 cal. | (17 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 174 mg | (183 %) | ||
| Potassium | 1,428 mg | (36 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 346 mg | |||
| Cholesterol | 134 mg |
Ingredients
- Ingredients
- 1 small Red onion
- 2 garlic cloves
- 1 stalk Lemongrass
- 2 Tbsps vegetable oil
- 2 tsps green Curry paste
- ½ cup Coconut milk (9% fat)
- ½ cup Coconut water
- ½ cup fish stock
- 1 small Romanesco broccoli
- salt
- 8 yellow Cherry tomatoes
- 1 small yellow Bell pepper
- 2 Tbsps Thai fish sauce
- 11 ozs Tilapia
- peppers
- 4 sprigs cilantro
Kitchen utensils
Preparation steps
Peel and finely chop onion and garlic. Rinse lemongrass, pat dry and peel outer layers. Cut inner part into slices.
Heat 1 tablespoon oil in a small pot over medium heat. Sauté onion, garlic and lemongrass until softened and fragrant, 3-4 minutes.
Add curry paste. Cook, stirring, until incorporated, about 3 minutes.
Add coconut milk, coconut water and fish stock. Bring to a boil, then simmer over low heat for 20 minutes.
Pour coconut-milk mixture through a sieve and set aside.
Meanwhile, rinse romanesco, pat dry and cut into small florets. Cook in a pot of boiling salted water until crisp-tender, about 4 minutes. Drain and rinse with cold water to stop the cooking.
Rinse tomatoes and drain. Rinse bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into approximately 1/2-inch pieces.
Heat remaining oil in a shallow pan or wok. Sauté bell pepper until crisp-tender, about 3 minutes.
Add romanesco and tomatoes to pan.
Add the reserved coconut-milk mixture to the pan and bring to a boil. Add fish sauce and cook 3 minutes more.
Rinse fish, pat dry and cut into large pieces. Season with salt and pepper. Lay fish on top of the vegetables. Cover and cook over low heat until fish is opaque throughout, 7-8 minutes.
Rinse cilantro, shake dry, pluck leaves and finely chop. Sprinkle over curry just before serving, with rice, if desired.
