Curry-crusted fish

Dairy Free
Health score
28%
Curry-crusted fish
12 min.
4
230kcal

Suggestions


If you’re looking to elevate your weeknight dinner with a burst of flavor, look no further than this delightful Curry-Crusted Fish! With its dairy-free profile and tantalizing spices, this dish promises to delight your taste buds while remaining light and healthy. Ready in just 12 minutes, it’s perfect for those busy weekdays when time is of the essence, yet you still want to enjoy a delicious meal.

This recipe features thick white fish fillets, which provide a canvas for the scrumptious topping made from fresh bread crumbs blended with aromatic Korma curry paste. The result? A crunchy, golden crust that complements the flaky fish beneath it. With each bite, you'll experience a delightful contrast of textures and flavors, brightened by the fresh zest of lime which adds a refreshing zing!

Not only is this dish quick to prepare, making it ideal for lunch or dinner, but it’s also a guilt-free option, clocking in at just 230 calories per serving. Whether you're sharing it with family or enjoying a solo meal, this Curry-Crusted Fish is sure to impress and satisfy. Dive into this recipe now and treat yourself to a wholesome, vibrant meal that's as enjoyable to make as it is to eat!

Ingredients

  • slices bread 
  • tbsp curry paste 
  • fillet fish fillet white thick
  •  lime 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Put the bread into the bowl of a food processor and whizz until you have rough crumbs.
  3. Add the curry paste and whizz again until the crumbs are fairly fine and evenly coated in the curry paste.
  4. Put the fish fillets onto a baking sheet or tray, season on both sides, then grate the zest of half the lime on top. Gently press the curry paste crumbs on top of the fish, then bake until the fish is cooked through and the topping crisp and golden, about 7 mins.

Nutrition Facts

Calories230kcal
Protein63.07%
Fat16.11%
Carbs20.82%

Properties

Glycemic Index
22.67
Glycemic Load
5.77
Inflammation Score
-6
Nutrition Score
18.257391297299%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:230.08kcal
11.5%
Fat:4.15g
6.38%
Saturated Fat:1.26g
7.88%
Carbohydrates:12.07g
4.02%
Net Carbohydrates:10.62g
3.86%
Sugar:1.75g
1.95%
Cholesterol:85mg
28.33%
Sodium:188.13mg
8.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.56g
73.11%
Selenium:77.18µg
110.25%
Vitamin B12:2.69µg
44.77%
Vitamin B3:7.84mg
39.21%
Vitamin D:5.27µg
35.13%
Phosphorus:319.11mg
31.91%
Potassium:560.09mg
16%
Manganese:0.31mg
15.73%
Vitamin B6:0.31mg
15.3%
Folate:59.99µg
15%
Magnesium:55.51mg
13.88%
Vitamin A:599.42IU
11.99%
Vitamin B1:0.16mg
10.74%
Iron:1.91mg
10.59%
Vitamin B5:1.04mg
10.36%
Vitamin B2:0.16mg
9.61%
Copper:0.17mg
8.47%
Vitamin C:5.23mg
6.34%
Fiber:1.45g
5.79%
Calcium:54.03mg
5.4%
Zinc:0.8mg
5.32%
Vitamin E:0.76mg
5.04%
Vitamin K:3.51µg
3.34%