Yellow Fish Curry with Wholewheat Noodles
with carrot, broccoli & gomashio4.5(1,8K)
Calories
:
653 kcalProtein
:
31.6g proteinDifficulty
:
EasyCalorie Smart
Family
High Protein
Allergens:
- Vis
- Tarwe
- Gluten
- Sesamzaad
- Weekdieren
- Soja
Pollock is a white fish related to cod, praised for its soft texture and full flavour.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 piece
Pollock
(Contains: Vis)
1 piece
Garlic
½ piece
Carrot
125 g
Broccoli
½ sachet(s)
Yellow curry spices
90 milliliters
Coconut milk
50 g
Wholewheat noodles
(Contains: Tarwe, Gluten)
½ piece
Red onion
⅓ sachet(s)
Gomashio
(Contains: Sesamzaad)
15 g
Oyster sauce
(Contains: Weekdieren, Gluten, Soja, Tarwe)
Not included in your delivery
225 milliliters
Low sodium vegetable stock
1 tablespoon
Sunflower oil
½ teaspoon
Sugar
½ teaspoon
White wine vinegar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2731 kJ
Calories653 kcal
Fat32.4 g
Saturated Fat15.9 g
Carbohydrate57.9 g
Sugar13.7 g
Dietary Fiber9.8 g
Protein31.6 g
Salt3.3 g
Trans Fat0.1 g
Potassium943.5 mg
Calcium96.5 mg
Iron1.4 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Paper Towel
•Large Sautépan with Lid
Cooking Steps
1
- Prepare the stock.
- Chop the onion and crush or mince the garlic.
- Cut the head of the broccoli into very small florets and then finely dice the stem. Slice the carrot into thin crescents.
- Pat the fish dry with kitchen paper and cut it into uniform pieces of around 2cm. Season with salt and pepper.
2
- Heat a generous drizzle of sunflower oil in a large deep frying pan over medium heat.
- Fry the onion with the garlic and curry spices for 2 - 3 minutes.
- Move the aromatics to one side of the pan and then transfer the fish to the other side.
- Fry the fish for 2 minutes per side, then remove from the pan and set aside.
3
- Pour in the stock and the coconut milk, then add the sugar, oyster sauce and white wine vinegar.
- Add the carrot and broccoli, then mix well and cover with the lid. Allow to stew for 5 minutes. The broccoli doesn't need to be done yet, as it will finish cooking later.
- Weigh the noodles in the meantime. Remove the lid and add the noodles, then cook for 3 - 4 minutes, uncovered.
4
- Stir the noodles so as to separate them, adding a splash of water or stock as necessary if the curry is too dry. Season to taste with salt and pepper.
- Transfer the fish to the curry and heat briefly, then serve.
- Garnish with the gomashio.
