Asian-Style Fish Skewers with Pineapple-Coconut Salsa
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(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
479
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 15 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,144 mg | (29 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 258 μg | (129 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 17.9 g | |||
| Uric acid | 322 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Cod
- 300 grams redfish fillet (alternatively also Seelachsfilet)
- 2 tsps grated Lime zest
- 1 tsp yellow Curry paste (Asialaden)
- 2 Tbsps Fish sauce (Asialaden)
- 2 garlic cloves
- 1 egg white
- 1 Tbsp Rice flour
- sesame oil (to fry)
- 12 sprigs Lemongrass
- For the pineapple-coconut salsa
- 300 grams Pineapple (finely diced)
- 150 grams yellow Bell pepper (finely diced)
- 2 white onions (finely chopped)
- 2 green chili peppers (seeded and finely chopped)
- 15 Tbsps Shredded coconut (or minced coconut pulp)
- 2 Tbsps Vinegar (Sherry vinegar)
- 1 Tbsp minced cilantro
Preparation steps
1.
Cut the cod and redfish fillets into cubes. Peel and coarsely chop the garlic and transfer to a food prcessor along with the fish, curry paste, fish sauce, egg white, rice flour and lime zest and puree. With wet hands shape the mixture into 8 oval fish cakes and push a lemongrass lengthwise through each. Heat 4-5 tablespoons of sesame oil in a large pan and working in batches saute the fish until golden brown and cooked through. Drain on paper towels.
2.
For the pineapple-coconut salsa:
3.
In a bowl, toss together the pineapple, bell pepper, onion, chile pepper, coconut, vinegar and cilantro and let sit at room temperature for 20 minutes. Serve the skewers with the coconut vegetables.
