Microwaved Fish Curry with Banana and Pineapple
(0 votes)
(0 votes)
Health Score:
62 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
401
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 401 cal. | (19 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 6.2 μg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 943 mg | (24 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 415 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Pineapple (canned)
- 1 red Bell pepper
- 1 Banana
- 600 grams redfish fillet
- 3 Tbsps lemon juice
- 40 grams butter
- 125 milliliters dry white wine
- 125 milliliters Pineapple juice
- salt
- 1 pinch sugar
- Chili powder
- 2 Tbsps Curry powder
- 2 Tbsps light sauce thickener
Preparation steps
1.
Drain pineapple and cut into small pieces. Rinse the bell pepper, cut in half lengthwise, remove seeds and white ribs, and cut into thin strips. Peel and slice the banana. Cut the fish in bite-size cubes.
2.
Place the fish in a large microwave-safe bowl. Drizzle with the lemon juice. Add the pineapple, bell peppers, banana, butter, wine, pineapple juice, sugar, curry powder and gravy to the fish mixture. Season with salt and chili powder to taste. Cover with plastic wrap and microwave on 850 watts for 5 minutes. Cook on 450 watts for 12 additional minutes.
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