Coconut Fish and Green Bean Curry
Tesco 5 for 25

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
- 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
- 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
- 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.
- 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
Nutrient | Value | %DV |
---|---|---|
Calories | 618 | |
Fats | 30g | 38% |
Saturated fats | 20g | 98% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 23mg | 1% |
Carbs | 58g | 21% |
Net carbs | 51g | |
Fiber | 7g | 24% |
Sugar | 3g | |
Protein | 30g | |
Calcium | 103mg | 10% |
Iron | 5mg | 68% |
Potassium | 633mg | 13% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 91μg | |
Beta carotene | 464μg | |
Caffeine | 0mg | |
Choline | 15mg | 3% |
Copper | 0.4mg | 45% |
Fluoride | 0μg | |
Folate (B9) | 41μg | 10% |
Lycopene | 0μg | |
Magnesium | 97mg | 23% |
Manganese | 2mg | 89% |
Niacin | 2mg | 14% |
Pantothenic acid | 1mg | 16% |
Phosphorus | 208mg | 30% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 10μg | 18% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 15% |
Vitamin A IU | 853IU | |
Vitamin A | 42μg | 5% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.2mg | 14% |
Vitamin C | 18mg | 20% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 10% |
Vitamin K | 67μg | 56% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 3g | |
Sucrose | 0.3g | |
Glucose | 3g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 2g | |
Fats | ||
Saturated fats | 20g | 98% |
Monounsaturated fats | 6g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.4g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.4g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 1g | |
Lysine | 0.3g | |
Methionine | 0.2g | |
Phenylalanine | 0.4g | |
Proline | 0.4g | |
Serine | 0.4g | |
Threonine | 0.3g | |
Tryptophan | 0.1g | |
Tyrosine | 0.2g | |
Valine | 0.5g |