Fish Fillet with Curry and Coconut Milk

Layla Al-RashidKokk

Ingredienser

• Fiskefilet
  500 grams
• Medium onion
  1 piece
• Clove of garlic
  5 cloves
• Cloves
  0.3 teaspoon
• Kokosmelk
  1 tablespoon
• Karripulver
  2 teaspoons
• Chicken broth cube
  0.5 cube
• Sennep
  1 teaspoon
• Maisenna
  1 teaspoon
• Olje
  2 tablespoons
• Salt and black pepper
  0

Trinn

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.

   Nødvendig utstyr:

   Stekepanne

   🍳

   Spatula

   10 minutter
2. 2

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

   10 minutter
3. 3

   Let it simmer until the fish is cooked.

   10 minutter
4. 4

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

   5 minutter

Ernæringsfakta

Næringsinnhold i ingredienser (per 100g)

Fiskefiletper 100g

Energi206 kcal

Protein22 g

Total fett12 g

Mettede fettsyrer3 g

Enenumettede fettsyrer5 g

Flerumettede fettsyrer2 g

Kolesterol60 mg

Omega-3 fettsyrer1 g

Omega-6 fettsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotensyre)0.5 mg

Vitamin B60.5 mg

Kokosmelkper 100g

Energi230 kcal

Protein2.3 g

Total fett24 g

Karbohydrat6 g

Sukkerarter totalt6 g

Karripulverper 100g

Energi325 kcal

Protein12 g

Total fett9 g

Karbohydrat65 g

Kostfiber25 g

Sukkerarter totalt3 g

Sennepper 100g

Energi66 kcal

Protein5.4 g

Total fett4.2 g

Karbohydrat5.6 g

Kostfiber4 g

Sukkerarter totalt0.9 g

Maisennaper 100g

Energi381 kcal

Protein0.3 g

Total fett0.1 g

Karbohydrat91.6 g

Kostfiber0.9 g

Sukkerarter totalt0.3 g

Oljeper 100g

Energi884 kcal

Total fett100 g

* Næringsinnholdet er omtrentlig, og beregningen kan påvirkes av ingredienstype samt dyrkings-, lagrings- og tilberedningsmetode.

Diettegenskaper og tagger