Recipes · Singaporean · Main Courses
Fish Head Curry
One serving has 611 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (225%), selenium (136%), vitamin D (D2 + D3) (122%), manganese (113%), phosphorus (80%) and pyridoxine (80%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (561 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: fish, gluten
Ingredients
- 180 g Snapper, raw
- 10 g Curry powder
- 100 g Coconut milk, canned
- 60 g Tomatoes, raw
- 50 g Eggplant, raw
- 8 g Tamarind pulp
- 40 g Onions, raw
- 8 g Garlic, raw
- 6 g Ginger, fresh
- 4 g Chilies, dried red
- 12 g Vegetable oil
- 1 g Salt
- 2 g Sugar
- 80 g Water
Method
- Rub the fish with a little of the salt and half the curry powder and set aside for 10 minutes; a whole fish head is traditional, but a firm fish steak or fillet works well here.
- Fry the onion, garlic and ginger in the oil until soft, then stir in the remaining curry powder and dried chili and cook 1 minute until fragrant.
- Add the coconut milk, water, tamarind, sugar and remaining salt and bring to a gentle simmer.
- Add the tomato and eggplant and simmer 8-10 minutes until just tender.
- Slide in the fish and simmer 8-10 minutes more until it flakes easily and is cooked through.
- Serve hot with the vegetables and gravy spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 611 kcal | 29% |
| Carbohydrates | 30.9 g | |
| Water | 443 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 43.1 g | 90% |
| Tryptophan | 0.48 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.7 g | |
| Methionine | 1.2 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 1.2 g | |
| Fat | 37.8 g | |
| Monounsaturated | 5 g | |
| Polyunsaturated | 8.5 g | |
| Docosahexaenoic Acid (DHA) | 0.47 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 6.8 g | |
| Saturated | 21.6 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 66.6 mg | |
| Calcium | 174 mg | 17% |
| Copper | 0.55 mg | 61% |
| Iron | 6.5 mg | 36% |
| Magnesium | 163 mg | 53% |
| Manganese | 2 mg | 113% |
| Phosphorus | 557 mg | 80% |
| Potassium | 1,585 mg | 34% |
| Selenium | 74.6 µg | 136% |
| Sodium | 538 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 2 mg | 39% |
| Pyridoxine (vitamin B6) | 1 mg | 80% |
| Folate (vitamin B9) | 60.3 µg | 15% |
| Cobalamin (vitamin B12) | 5.4 µg | 225% |
| Choline | 150 mg | 35% |
| Vitamin A | 137 µg | 20% |
| Vitamin C | 20.6 mg | 27% |
| Vitamin D (D2 + D3) | 734 IU | 122% |
| Vitamin E | 5.9 mg | 39% |
| Vitamin K | 43.6 µg | 48% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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