FRIJE

<< recipes

Fish curry with peas and quinoa (Low GI)

Public
Course: Main course
Preparation time: 10 minutes
Cooking time: 20 minutes
Energy: 436 kcal / serving

Instructions

  • 1.   Peel and finely chop the garlic and onion. Rinse and dry the fresh coriander.

    Heat a little oil in a sauté pan, add the garlic and onion and sauté gently, covered. Stir regularly. When they are soft, sprinkle with curry and ginger and pour in the coconut cream. Stir well and let it reduce by half over high heat.

    Place the fish pieces in the sauté pan, cover and cook for 8 minutes over low heat.

    Add the lemon juice.

    Remove the fish and pour the peas into the sauté pan. Cook for 5 to 10 minutes over medium heat. Place the fish fillets back in to reheat, sprinkle with coriander, and serve with white rice.

Ingredients for servings

  • 2 cod
  • 2 salmons
  • 100 g of pea
  • 80 g of bell pepper
  • 1 onion
  • 1 garlic clove
  • 2 tablespoon of olive oil
  • 2 teaspoon of curry powder
  • 1 teaspoon of ginger powder
  • 20 cl of coconut cream
  • 1 lemon juice
  • 160 g of quinoa
  • 1 pinch of salt
  • 1 pinch of pepper

Rates

  • No reviews

Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    436 kcal
    22 %
  • Fat
    20,72 g
    30 %
  • of which saturated
    10,86 g
    54 %
  • Carbohydrates
    31,06 g
    12 %
  • of which sugar
    5,23 g
    6 %
  • Protein
    26,66 g
    53 %
  • Fibers
    6,35 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.