Goan Curried-Fish Stew

Gluten Free
Dairy Free
Health score
16%
Goan Curried-Fish Stew
45 min.
4
428kcal

Suggestions

Ingredients

  • teaspoon brown sugar 
  • 0.1 teaspoon cayenne 
  • tablespoons cooking oil 
  • teaspoons ginger fresh chopped
  • cloves garlic smashed
  • tablespoon ground coriander 
  • teaspoon ground cumin 
  • 0.5 teaspoon fresh-ground pepper black
  •  jalapeño peppers minced
  • 0.3 cup juice of lemon (from 1 lemon)
  •  onion chopped
  • 1.3 teaspoons salt 
  • pounds sole fillets cut into 1-inch pieces
  •  tomatoes chopped
  • 0.3 teaspoon turmeric 
  • cup coconut milk unsweetened canned
  • 0.8 cup water 

Equipment

  • sauce pan
  • blender

Directions

  1. In a glass or stainless-steel container, combine the sole, lemon juice, and 1/2 teaspoon of the salt.
  2. Let marinate at least 10 minutes.
  3. In a blender, puree the garlic and ginger with the coconut milk, coriander, cumin, brown sugar, black pepper, turmeric, and cayenne.
  4. In a large saucepan, heat the oil over moderate heat.
  5. Add the onion; cook, stirring occasionally, until golden, about 5 minutes.
  6. Add the tomato and cook, stirring occasionally, until soft, about 5 minutes.
  7. Add the coconut mixture, the jalapeos, the water, and the remaining 3/4 teaspoon salt and bring slowly almost to a simmer, stirring frequently.
  8. Add the fish and 1 tablespoon of the marinade. Bring to a simmer and continue simmering until the fish is just done, 1 to 2 minutes.
  9. Wine Recommendation: The spiciness and creaminess of this stew will be best accompanied by either beer or a bottle of acidic white wine with enough flavor to stand up to the coconut milk and heat. Try a Vouvray or other wine made from chenin blanc from the Loire Valley in France.

Nutrition Facts

Calories428kcal
Protein27.98%
Fat61.01%
Carbs11.01%

Properties

Glycemic Index
54
Glycemic Load
1.28
Inflammation Score
-9
Nutrition Score
23.270869607511%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.42mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.21mg
Myricetin
0.08mg
Quercetin
6.55mg

Nutrients percent of daily need

Calories:428.03kcal
21.4%
Fat:29.72g
45.73%
Saturated Fat:14.51g
90.67%
Carbohydrates:12.07g
4.02%
Net Carbohydrates:8.72g
3.17%
Sugar:5.98g
6.65%
Cholesterol:102.06mg
34.02%
Sodium:927.03mg
40.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.67g
61.34%
Selenium:64.87µg
92.68%
Phosphorus:663.28mg
66.33%
Vitamin B12:2.56µg
42.71%
Vitamin D:6.35µg
42.34%
Manganese:0.78mg
39.14%
Vitamin C:31.38mg
38.04%
Vitamin E:4.1mg
27.33%
Potassium:732.44mg
20.93%
Magnesium:80.68mg
20.17%
Vitamin B6:0.39mg
19.71%
Vitamin B3:3.31mg
16.57%
Copper:0.28mg
13.92%
Fiber:3.35g
13.39%
Vitamin K:13.43µg
12.79%
Iron:2.25mg
12.49%
Vitamin A:517.23IU
10.34%
Folate:38.09µg
9.52%
Zinc:1.38mg
9.18%
Calcium:89.81mg
8.98%
Vitamin B1:0.11mg
7.27%
Vitamin B5:0.67mg
6.72%
Vitamin B2:0.08mg
4.68%
Source:My Recipes