EatSmarter exclusive recipe

Curried Trout in Banana Leaves

with Cucumber and Melon Yogurt
3
Average: 3 (1 vote)
(1 vote)
Curried Trout in Banana Leaves

Curried Trout in Banana Leaves - Indian-style fish dish prepared the authentic way

share Share
print
bookmark_border Copy URL
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
306
calories
Calories

Healthy, because

Even smarter

Nutritional values

For those who like to do without carbohydrates, trout is a perfect dinner. It provides plenty of protein, as well a blood-forming vitamin B12 and bone-strengthening vitamin D. If you want more fiber, brown rice is a perfect side dish.

If you can't find banana leaves, you can use tinfoil instead. 

1 serving contains
(Percentage of daily recommendation)
Calorie306 cal.(15 %)
Protein45 g(46 %)
Fat10 g(9 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D38.5 μg(193 %)
Vitamin E6.6 mg(55 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.2 mg(110 %)
Vitamin B₆0.4 mg(29 %)
Folate37 μg(12 %)
Pantothenic acid3 mg(50 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂9.1 μg(303 %)
Vitamin C15 mg(16 %)
Potassium882 mg(22 %)
Calcium149 mg(15 %)
Magnesium64 mg(21 %)
Iron1.9 mg(13 %)
Iodine12 μg(6 %)
Zinc2.8 mg(35 %)
Saturated fatty acids2 g
Uric acid613 mg
Cholesterol122 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 stalks Lemongrass
3 Tbsps spicy Curry powder
2 Tbsps vegetable oil
1 Lime
salt
peppers
4 trout (about 11-12 oz., ready to cook)
14 ozs Banana leaf (or foil)
1 small Cucumber
½ small honeydew melon
11 ozs Yogurt (low-fat)
5 sprigs mint
How healthy are the main ingredients?
mintLimesalttroutCucumber
Preparation

Kitchen utensils

1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Kitchen twine, 1 Parchment paper

Preparation steps

1.
Curried Trout in Banana Leaves preparation step 1

Trim both ends of lemongrass, peel tough outer layer and cut stalk in half lengthwise. Mix curry powder with oil. Squeeze juice from lime. Mix 1 tablespoon juice into the curry and reserve remaining juice. Season oil with salt and pepper.

2.
Curried Trout in Banana Leaves preparation step 2

Rinse the trout inside and out in cold water and pat dry. Tuck 2 lemongrass halves in each abdominal cavity. Rub the trout inside and out with curry oil.

3.
Curried Trout in Banana Leaves preparation step 3

Cut banana leaves into 4 pieces, approximately 20 x 10 inches, rinse and pat dry. 

4.
Curried Trout in Banana Leaves preparation step 4

Place fish on the bright side of banana leaves.

5.
Curried Trout in Banana Leaves preparation step 5

Wrap fish in banana leaf, place seam side up and tie into a bundle with kitchen twine. Place bundles on a baking sheet lined with parchment paper and sprinkle with a little water. Bake on the lowest rack of a preheated oven at 400°F for 25-30 minutes.

6.
Curried Trout in Banana Leaves preparation step 6

Meanwhile, peel cucumber, halve lengthwise, remove seeds, and cut the flesh into approximately 1/2-inch cubes.

7.
Curried Trout in Banana Leaves preparation step 7

Peel melon, remove seeds, and cut into approximately 1/2-inch cubes.

8.
Curried Trout in Banana Leaves preparation step 8

Combine yogurt and reserved lime juice with cucumber and melon in a bowl. Season with salt and pepper.

9.
Curried Trout in Banana Leaves preparation step 9

Rinse mint, shake dry, pluck leaves and chop finely. Mix with the yogurt mixture.

10.
Curried Trout in Banana Leaves preparation step 10

Remove fish bundles from the oven, remove the twine and open banana leaves. Pull on the dorsal fin: If it removes easily, the fish is finished cooking. Otherwise, return to oven and cook for a couple more minutes. Serve fish with the cucumber and melon yogurt.