Global · lunch, dinner
Fish Amok (Cambodian Steamed Fish Curry)
Video by Munchies on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Fish, Egg. Check labels on stock, sauces and spice mixes.
Cod steamed in a fresh lemongrass, galangal and turmeric paste with eggs and coconut milk, nothing fried: about 51 g protein and more than a day's selenium and vitamin B12 a serve.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Make the kroeung: pound the lemongrass to a fine paste in a mortar, then pound in the galangal, fingerroot, turmeric, garlic and shallot one at a time, and finish with the lime leaves. Use 3 tbsp for this dish and freeze the rest. 0:27
- Soak the dried chilli in warm water for about 15 minutes, drain, remove the stem and seeds and mince to a paste. 4:05
- In a bowl mix the 3 tbsp kroeung, chilli paste, coconut milk, fish sauce, sugar and shrimp paste, breaking up the shrimp paste. Add the fish to marinate, fold in the eggs and a pinch of salt. 4:39
- Line two banana-leaf cups or 300 ml ramekins with the pea shoots or spinach and spoon in the fish mixture, filling them about halfway. 5:38
- Steam over gently simmering water, covered, for about 10 minutes until lightly set. Pour coconut cream over the top, cover and steam 10 minutes more until firm. Garnish with lime leaves. 7:04
Tip. Serve with rice. Salty as made: about 1,400–1,600 mg sodium a serve from the fish sauce and shrimp paste; 2 tsp fish sauce cuts it. Chicken or prawns work too. The written recipe uses ½ tsp shrimp paste and 1 tsp kosher salt.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 12%
- Protein 42%
- Fat 46%
Low carb: under 26% of the energy is from carbs.
One serve has about 60% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High161%
89 µg a serve, mostly from white fish (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High121%
145 µg a serve, mostly from spinach (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High108%
2.6 µg a serve, mostly from white fish (76%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High50%
0.9 mg a serve, mostly from white fish (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High39%
164 mg a serve, mostly from white fish (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High33%
5.9 mg a serve, mostly from coconut milk (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate High31%
124 µg a serve, mostly from spinach (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A High29%
262 µg a serve, mostly from spinach (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High27%
0.4 g a serve, mostly from white fish (82%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High24%
2.6 mg a serve, mostly from white fish (41%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium High23%
1060 mg a serve, mostly from white fish (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source18%
2.7 mg a serve, mostly from white fish (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C Source15%
13 mg a serve, mostly from spinach (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D Source15%
2.9 µg a serve, mostly from white fish (62%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
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Calcium9%
113 mg a serve, mostly from spinach (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Munchies; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.