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Coconut Curried Fish

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  • 10 people already cooked this dish.
  • Total: 37min
    Preparation: 12min
    Cooking: 23min
    Presentation: 2min
  • Portions: 4
  • Difficulty: Easy

Ingredients

  • 2 Pounds Cod Fillets (cleaned with MAGGI® CItrus Wash)
  • 2 Packets MAGGI® Season-Up Fish (10g)
  • 1/4 Cup MAGGI® Green Seasoning Citrus
  • 1 Teaspoon Garlic (minced)
  • 1 Unit Onion (sliced)
  • 2 Units Tomato (sliced)
  • 1 Tablespoon Chadon Beni (chopped)
  • 3 Tablespoons MAGGI® Curry Powder
  • 1/2 Cup Water
  • 1 Tablespoon Vegetable Oil
  • 1 Package MAGGI® Coconut Milk Powder (25g) (dissolved in 3/4 cup warm water)

Instructions

  1. Season fish with Season Up, Green Seasoning, garlic, onion, tomatoes and cilantro/chadon beni. Leave to marinate for 15 minutes in the refrigerator.

  2. Mix curry powder with water to form a paste.

  3. Heat oil in a medium pot, add curry paste to pot and cook for 5 minutes.

  4. Add Coconut Milk and stir to incorporate. Place seasoned fish into pot and spoon sauce over fish.

  5. Cover pot and reduce heat to a medium heat and leave to cook for 15 minutes. Stir occasionally.

  6. Serve with rice or roti,

Utensils

  • Utensilio Refrigerator
  • Utensilio Bowl
  • Utensilio Measuring cup
  • Utensilio Spoon
  • Utensilio can
  • Utensilio Spoon
  • Utensilio Spoon
  • Utensilio Spoon

Nutritional information 328kcal = 1,372kj /per portion

  • 328.02 Calories Energy
  • 107.30 Milligrams Calcium
  • 43.56 Grams Protein
  • 3.20 Milligrams Iron
  • 1152.18 Milligrams Potassium
  • 13.91 Grams Carbohydrates
  • 2.64 Grams Sugars
  • 7.33 Grams Fiber
  • 852.74 Milligrams Sodium
  • 11.11 Grams Fats
  • 4.67 Grams Saturated Fats
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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?
Room for Balance Improvement (0 - 44)
This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.
Good Balance (45 - 69)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
Great Balance (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.
Protein
43.6gs / 52%
Carbohydrates
13.9gs / 17%
Fats
11.1gs / 30%
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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