Coconut Fish and Green Bean Curry

Tesco 5 for 25

Coconut Fish and Green Bean Curry
Fat 43%Carbs 37%Protein 19%
Percent Calories

1 portion of coconut fish and green bean curry (Tesco 5 for 25) contains 618 Calories The macronutrient breakdown is 37% carbs, 43% fat, and 19% protein. This is a good source of protein (53% of your Daily Value), fiber (24% of your Daily Value), and potassium (13% of your Daily Value).

Makes
4 portion
Cook Time
30 minutes

Ingredients

Directions

  1. Put the onion, ginger, garlic, curry powder and half the coriander in a small blender with 1-2 tbsp water until it comes together in a paste. Cook the rice with twice volume of water
  2. Heat the oil in a large, lidded frying pan over a medium-high heat and fry the paste for 3-4 mins until fragrant. Add the coconut milk, season and bring to a simmer. Nestle the fish fillets into the sauce and add the green beans around them
  3. Cover and simmer for 10 mins, still on a medium-high heat, then remove the lid, stir gently and cook for another 5 mins or until the fish is cooked through, the green beans are tender and the sauce has thickened slightly (it will still be quite thin). Don’t stir too much or the fish will break up. Squeeze over the lime juice and check for seasoning.
  4. Fluff up the rice, divide between bowls and spoon over the curry. Scatter with the reserved coriander to serve

Nutrition Facts

For 1 portion of coconut fish and green bean curry

NutrientValue%DV
Calories618
Fats30g 38%
Saturated fats20g 98%
Trans fats0g
Cholesterol0mg 0%
Sodium23mg 1%
Carbs58g 21%
Net carbs51g
Fiber7g 24%
Sugar3g
Protein30g
Calcium103mg 10%
Iron5mg 68%
Potassium633mg 13%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene91μg
Beta carotene464μg
Caffeine0mg
Choline15mg 3%
Copper0.4mg 45%
Fluoride0μg
Folate (B9)41μg 10%
Lycopene0μg
Magnesium97mg 23%
Manganese2mg 89%
Niacin2mg 14%
Pantothenic acid1mg 16%
Phosphorus208mg 30%
Retinol0μg
Riboflavin (B2)0.2mg 14%
Selenium10μg 18%
Theobromine0mg
Thiamine0.2mg 15%
Vitamin A IU853IU
Vitamin A42μg 5%
Vitamin B120μg 0%
Vitamin B60.2mg 14%
Vitamin C18mg 20%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 10%
Vitamin K67μg 56%
Zinc2mg 14%
Sugars
Sugar3g
Sucrose0.3g
Glucose3g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch2g
Fats
Saturated fats20g 98%
Monounsaturated fats6g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine1g
Lysine0.3g
Methionine0.2g
Phenylalanine0.4g
Proline0.4g
Serine0.4g
Threonine0.3g
Tryptophan0.1g
Tyrosine0.2g
Valine0.5g