Thai Green Curry Fish

Gluten Free
Dairy Free
Health score
40%
Thai Green Curry Fish
45 min.
8
483kcal

Suggestions

Ingredients

  • tablespoons asian fish sauce 
  • 0.3 cup slivered basil leaves fresh finely
  • 0.5 cup regular basil leaves fresh sweet rinsed
  • cup coconut milk canned
  • pounds catfish fillets 
  • cups jasmine rice hot cooked
  • teaspoon coriander seeds 
  • teaspoons cornstarch 
  • teaspoon cumin seeds 
  • 1.8 cups fat-skimmed chicken broth 
  • pounds green beans rinsed ends trimmed
  • servings curry paste green
  •  kaffir lime leaf sections 2 teaspoons lime peel fresh green frozen thawed grated (each) ( part only)
  • oz bell pepper red stemmed rinsed seeded
  • servings salt and pepper 
  •  star anise or 
  • tablespoon sugar 
  • 1.5 tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • blender
  • baking pan
  • mortar and pestle

Directions

  1. Break star anise into small pieces. In a 10- to 12-inch frying pan over medium-high heat, stir star anise or anise seeds, cumin, and coriander until fragrant, 2 to 3 minutes.
  2. Pour spices into a blender and whirl until finely ground, or pour into a mortar and grind with a pestle.
  3. Add coconut milk to frying pan; stir often over medium-high heat until milk is bubbly and fat begins to separate, 2 to 6 minutes (reduce heat if milk splatters out of pan).
  4. Add all the curry paste and stir until aromatic, 2 to 3 minutes.
  5. Add 1 1/4 cups broth, ground spices, whole basil leaves, fish sauce, and sugar. Rinse kaffir lime leaves, tear each in half, and stir into sauce; set aside.
  6. Rinse fish and pat dry; cut into eight equal pieces and arrange in a 12- by 16-inch baking pan.
  7. Drizzle oil over fish and turn pieces to coat; set slightly apart.
  8. Bake in a 400 regular or convection oven until fish is barely opaque but still moist-looking in center of thickest part (cut to test), 10 to 15 minutes for halibut, 8 to 10 minutes for catfish.
  9. Meanwhile, in a 5- to 6-quart pan over high heat, bring 2 1/2 to 3 quarts water to a boil.
  10. Add beans and cook until almost tender to bite, 3 to 5 minutes. Stir in bell pepper, then drain immediately.
  11. Just before fish is done, stir green curry sauce over high heat until hot again. In a small bowl, mix remaining 1/2 cup broth with 2 teaspoons cornstarch.
  12. Add to hot curry sauce and stir until it boils and thickens, about 1 minute. If desired, remove kaffir lime leaves.
  13. Mound hot rice on eight dinner plates.
  14. Lay fish on top and scatter beans and pepper strips around fish. Spoon curry sauce over and around fish.
  15. Sprinkle slivered basil over the top. Or serve fish, sauce, and vegetables on a large platter, with rice in a bowl alongside.
  16. Add salt and pepper to taste.

Nutrition Facts

Calories483kcal
Protein28.5%
Fat28.89%
Carbs42.61%

Properties

Glycemic Index
54.89
Glycemic Load
40.67
Inflammation Score
-9
Nutrition Score
35.465652341428%

Flavonoids

Hesperetin
21.61mg
Naringenin
1.71mg
Luteolin
0.28mg
Kaempferol
0.51mg
Myricetin
0.15mg
Quercetin
3.35mg

Nutrients percent of daily need

Calories:482.55kcal
24.13%
Fat:15.82g
24.34%
Saturated Fat:8.28g
51.76%
Carbohydrates:52.5g
17.5%
Net Carbohydrates:46.08g
16.76%
Sugar:8.6g
9.56%
Cholesterol:98.66mg
32.89%
Sodium:838.39mg
36.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.11g
70.23%
Vitamin D:21.26µg
141.75%
Vitamin C:58.65mg
71.09%
Vitamin B12:3.91µg
65.23%
Vitamin K:64.18µg
61.12%
Manganese:1.21mg
60.4%
Phosphorus:504.04mg
50.4%
Selenium:34.7µg
49.57%
Vitamin A:2468.63IU
49.37%
Vitamin B1:0.52mg
34.37%
Potassium:1108.73mg
31.68%
Vitamin B6:0.59mg
29.55%
Vitamin B3:5.51mg
27.54%
Magnesium:110.14mg
27.54%
Fiber:6.42g
25.7%
Vitamin B5:2.32mg
23.2%
Folate:80.95µg
20.24%
Iron:3.36mg
18.69%
Copper:0.36mg
18.03%
Vitamin B2:0.3mg
17.7%
Zinc:2.1mg
13.99%
Calcium:120.45mg
12.04%
Vitamin E:1.24mg
8.26%
Source:My Recipes