Thai Fish Curry

Gluten Free
Dairy Free
Health score
47%
Thai Fish Curry
40 min.
4
479kcal

Suggestions

Ingredients

  • cups butternut squash cubed peeled
  • cups rice cooked
  • cup cilantro leaves fresh chopped
  •  jalapeno thinly sliced for less heat (remove seeds )
  • servings kosher salt 
  • cup coconut milk light ( half of a 14-ounce can)
  •  lime zest finely grated
  • 1.5 pounds mahi mahi fillets skinless cut into 1 1/2-inch pieces
  • large onion thinly sliced
  •  bell peppers red thinly sliced
  • tablespoons thai curry paste green
  • tablespoon vegetable oil 

Equipment

  • bowl
  • sauce pan

Directions

  1. Rub the fish with 1 tablespoon curry paste and the lime zest in a bowl. Cover and refrigerate while you cook the vegetables.
  2. Heat the vegetable oil in a large saucepan over medium-high heat.
  3. Add the onion, bell peppers, half of the jalapeno and a pinch of salt. Cook, stirring, until the vegetables are just crisp-tender, about 2 minutes.
  4. Add the remaining 1 tablespoon curry paste and cook, stirring, until lightly browned, about 1 minute.
  5. Add the squash, coconut milk and 2 cups water to the saucepan and stir to combine. Bring to a boil, then cover, reduce the heat to medium low and simmer until the squash is almost tender, 12 to 15 minutes.
  6. Add the fish, cover and simmer until just opaque, about 8 minutes. Stir in the cilantro and season with salt.
  7. Serve over rice; top with the remaining jalapeno.
  8. Photograph by Antonis Achilleos

Nutrition Facts

Calories479kcal
Protein31.31%
Fat17.37%
Carbs51.32%

Properties

Glycemic Index
66
Glycemic Load
37.86
Inflammation Score
-10
Nutrition Score
35.630434824073%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Luteolin
0.42mg
Isorhamnetin
1.88mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
10.11mg

Nutrients percent of daily need

Calories:479.41kcal
23.97%
Fat:9.22g
14.19%
Saturated Fat:4.58g
28.62%
Carbohydrates:61.3g
20.43%
Net Carbohydrates:55.19g
20.07%
Sugar:8.22g
9.14%
Cholesterol:124.17mg
41.39%
Sodium:398.22mg
17.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.4g
74.81%
Vitamin A:18549.14IU
370.98%
Vitamin C:119.07mg
144.33%
Selenium:72.04µg
102.91%
Vitamin B3:13.28mg
66.39%
Vitamin B6:1.25mg
62.61%
Manganese:1mg
50.25%
Potassium:1468.82mg
41.97%
Phosphorus:372.58mg
37.26%
Magnesium:126.31mg
31.58%
Vitamin B5:2.6mg
26.03%
Fiber:6.12g
24.47%
Vitamin E:3.55mg
23.68%
Vitamin K:24.01µg
22.86%
Folate:89.12µg
22.28%
Iron:3.85mg
21.39%
Vitamin B1:0.26mg
17.08%
Vitamin B12:1.02µg
17.01%
Copper:0.3mg
14.93%
Vitamin B2:0.24mg
13.85%
Calcium:136.6mg
13.66%
Zinc:1.83mg
12.2%