Curried Trout in Banana Leaves
Curried Trout in Banana Leaves - Indian-style fish dish prepared the authentic way
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.
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 38.5 μg | (193 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 9.1 μg | (303 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 882 mg | (22 %) | ||
| Calcium | 149 mg | (15 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 613 mg | |||
| Cholesterol | 122 mg |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
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.
Cut banana leaves into 4 pieces, approximately 20 x 10 inches, rinse and pat dry.
Place fish on the bright side of banana leaves.
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.
Meanwhile, peel cucumber, halve lengthwise, remove seeds, and cut the flesh into approximately 1/2-inch cubes.
Peel melon, remove seeds, and cut into approximately 1/2-inch cubes.
Combine yogurt and reserved lime juice with cucumber and melon in a bowl. Season with salt and pepper.
Rinse mint, shake dry, pluck leaves and chop finely. Mix with the yogurt mixture.
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.
