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Cod Curry
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Friendly URLs: /cod-curry
30 minutes
4
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
pollock
mediterranean
vegan
(?)
Not vegan due to:
pollock
vegetarian
(?)
Not vegetarian due to:
pollock
pescatarian
paleo
This recipe has no customizations.
 
Nutrition to Note
This recipe has Fat (total lipid) as 53.7% and Sodium as 72.4% (as a percentage of RDA).
 
You may need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.8% of RDA
• Calories: 25.4% of RDA
• Carbs: 8.0% of RDA
• Fat (total lipid): 53.7% of RDA
• Fiber: 21.5% of RDA
• Fructose: 2.1% of RDA
• Protein: 29.5% of RDA
• Sodium: 72.4% of RDA
• Sugar: 23.9% of RDA
• Vitamin A (IU): 298% of RDA
• Vitamin B6: 32.8% of RDA
• Vitamin C: 82.0% of RDA
• Iron: 2.0% of RDA
• Magnesium: 49.7% of RDA
• Manganese: 28.3% of RDA
• Niacin: 36.3% of RDA
• Potassium: 36.0% of RDA
• Zinc: 12.1% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
22.0
g
Calories
507
 
Fiber
6.01
g
Iron
0.387
mg
Protein
33.2
g
Sodium
978
mg
Sugars
7.48
g
Fat (total lipid)
32.8
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
tbsp
+
-
 
 
1
whole
+
-
 
finely diced.
 
2
cloves
+
-
 
minced.
 
1
tbsp
+
-
 
minced.
 
2
tsp
+
-
 
 
1
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1
stalk
+
-
 
4 inch piece, white part only, bruised with a knife.
 
2
cups
+
-
 
 
2
cups
+
-
 
chopped.
 
1
can
+
-
 
13.5 ounce.
 
1
cup
+
-
 
 
1
lb
+
-
 
Alaska Pollock.
 
1/4
cups
+
-
 
chopped.
 
1
stalk
+
-
 
chopped.
 
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PREPARATION
1.
In a large pot over medium-high heat, melt the coconut oil. Add the onion, garlic, ginger, curry powder, salt, and pepper. Saute for 5 minutes.
2.
Add the lemongrass, butternut squash, and broccoli. Saute for 2 more minutes.
3.
Stir in the coconut milk and vegetable broth and bring to a boil.
4.
Reduce the heat to a simmer and add the fish. Cover the pot and simmer for 5 minutes, or until the fish is cooked through.
5.
Remove and discard the lemongrass.
6.
Ladle the curry into a serving bowl. Garnish with cilantro and scallion. Serve with lemon wedges if desired.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 507
Protein 33.2 g
Carbohydrates 22.0 g
Iron 0.39 mg
Fiber 6.01 g
Calcium 27.7 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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