Fish Fillet with Curry and Coconut Milk

Layla Al-RashidKok

Ingredienser

• Fiskefilet
  500 grams
• Medium onion
  1 piece
• Clove of garlic
  5 cloves
• Cloves
  0.3 teaspoon
• Kokosmælk
  1 tablespoon
• Karry
  2 teaspoons
• Chicken broth cube
  0.5 cube
• Sennep
  1 teaspoon
• Maizena
  1 teaspoon
• Olie
  2 tablespoons
• Salt and black pepper
  0

Trin

1. 1

   Heat the oil, add the onion until it wilts, add the garlic and stir with the onion until it turns yellow, add the fish pieces and brown them on all sides.

   Nødvendigt udstyr:

   Stegepande

   🍳

   Spatula

   10 min
2. 2

   Add the curry, black pepper, and mustard, stir everything, add the coconut milk after dissolving the salt or Maggi in it.

   10 min
3. 3

   Let it simmer until the fish is cooked.

   10 min
4. 4

   Before serving, add the cornstarch, stir until the sauce thickens.

   5 min

Ernæringsfakta

Ingrediensers næringsindhold (pr. 100g)

Fiskefiletpr. 100g

Energi206 kcal

Protein22 g

Total fedt12 g

Mættede fedtsyrer3 g

Enkeltumættede fedtsyrer5 g

Flerumættede fedtsyrer2 g

Kolesterol60 mg

Omega-3 fedtsyrer1 g

Omega-6 fedtsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothensyre)0.5 mg

Vitamin B60.5 mg

Kokosmælkpr. 100g

Energi230 kcal

Protein2.3 g

Total fedt24 g

Kulhydrat6 g

Sukkerarter i alt6 g

Karrypr. 100g

Energi325 kcal

Protein12 g

Total fedt9 g

Kulhydrat65 g

Kostfibre25 g

Sukkerarter i alt3 g

Senneppr. 100g

Energi66 kcal

Protein5.4 g

Total fedt4.2 g

Kulhydrat5.6 g

Kostfibre4 g

Sukkerarter i alt0.9 g

Maizenapr. 100g

Energi381 kcal

Protein0.3 g

Total fedt0.1 g

Kulhydrat91.6 g

Kostfibre0.9 g

Sukkerarter i alt0.3 g

Oliepr. 100g

Energi884 kcal

Total fedt100 g

* Næringsindholdet er omtrentligt, og beregningen kan påvirkes af ingredienstype samt dyrknings-, opbevarings- og tilberedningsmetode.

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