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Cod with Mango, Red Beans, and Coconut (Low GI BP)

Public
Course: Main course
Preparation time: 10 minutes
Cooking time: 15 minutes
Cost per serving: 4,38 €
Energy: 469 kcal / serving

Instructions

  • 1.   • Sauté the shallots and minced garlic with coconut oil.
    • Add coconut cream, tomatoes, spices, and fresh ginger.
    • Season with salt and pepper.
    • Mix well and cook for 2 minutes.
    • Then add the fish, cut into pieces.
    • Simmer on low heat for 5 minutes.
    • Cut the mango into pieces.
    • Drain the red beans.
    • Add the mango and red beans and cook for an additional 2 minutes.
    • Serve on plates and sprinkle with coconut powder and fresh coriander.

Ingredients for servings

  • 4 cod
  • ½ mangos
  • 300 g of canned red bean
  • 20 cl of coconut cream
  • 400 g of canned crushed tomatoes
  • 2 shallots
  • 2 garlic cloves
  • 1 tablespoon of olive oil
  • 2 teaspoon of turmeric powder
  • 2 teaspoon of ginger powder
  • 1 teaspoon of ground coriander
  • 1 teaspoon of curry powder
  • 2 tablespoon of grated coconut
  • 1 pinch of pepper
  • 1 pinch of salt
  • 1 stalk of fresh coriander

Rates

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    469 kcal
    23 %
  • Fat
    17,91 g
    26 %
  • of which saturated
    11,89 g
    59 %
  • Carbohydrates
    28,77 g
    11 %
  • of which sugar
    ?
    ?
  • Protein
    45,93 g
    92 %
  • Fibers
    10,35 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.