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EatSmarter exclusive recipe

Curried Trout in Banana Leaves

with Cucumber and Melon Yogurt

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Curried Trout in Banana Leaves
306
calories
Calories

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

0
Print
moderate
Difficulty
30 min.
Preparation
ready in 1 hr
Ready in
Nutritions
1 serving contains
Fat10 g
Saturated Fat Acids2 g
Protein45 g
Roughage0.5 g
Sugar added0 g
Calorie306
Carbohydrates/g6
Bread exchange unit0.5
Cholesterol/mg122
Uric acid/mg613
Vitamin A/mg0.1
Vitamin D/μg38.5
Vitamin E/mg6.6
Vitamin B₁/mg0.2
Vitamin B₂/mg0.3
Niacin/mg13.2
Vitamin B₆/mg0.4
Folate/μg37
Pantothenic acid/mg3
Biotin/μg10.5
Vitamin B₁₂/μg9.1
Vitamin C/mg15
Potassium/mg882
Calcium/mg149
Magnesium/mg64
Iron/mg1.9
Iodine/μg12
Zinc/mg2.8
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
4 stalks
3 tablespoons
2 tablespoons
1
4
Trout (about 325 grams, ready to cook)
14 ounces
1
small Cucumber
½
11 ounces
5 sprigs
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Product recommendation

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

Step 1/10
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.

Step 2/10
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.

Step 3/10
Curried Trout in Banana Leaves preparation step 3

Cut banana leaves into 4 pieces, about 50 x 25 cm (approximately 20 x 10 inches), rinse and pat dry. 

Step 4/10
Curried Trout in Banana Leaves preparation step 4

Place fish on the bright side of banana leaves.

Step 5/10
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 lowest rack of preheated oven at 200°C (fan: 180°C, gas: mark 3) (approximately 400°F) for 25-30 minutes.

Step 6/10
Curried Trout in Banana Leaves preparation step 6

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

Step 7/10
Curried Trout in Banana Leaves preparation step 7

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

Step 8/10
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.

Step 9/10
Curried Trout in Banana Leaves preparation step 9

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

Step 10/10
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.

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