Fish and Shrimp Skewers with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 67 g | (68 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 12.7 mg | (106 %) | ||
| Vitamin K | 17.1 μg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.1 mg | (193 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,286 mg | (32 %) | ||
| Calcium | 290 mg | (29 %) | ||
| Magnesium | 218 mg | (73 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 512 mg | |||
| Cholesterol | 372 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 20 shrimp
- 400 grams Cod
- 1 onion
- 1 Zucchini
- 60 grams button Mushroom
- 1 garlic clove
- 1 tsp rosemary (chopped)
- 100 milliliters white wine
- 3 Tomatoes
- olive oil
- Limes (juice from half)
- salt
- cayenne pepper
Preparation steps
Rinse, peel and devein shrimp.
Cut cod into bite-size pieces.
Peel and thinly slice onion.
Rinse zucchini, quarter lengthwise and slice.
Rub mushrooms with a damp paper towel. Halve or quarter depending on size.
Peel and finely chop garlic.
Alternately thread the shrimp and fish pieces onto 4 skewers.
In a bowl, mix 2 tablespoons of the oil with lime juice, salt and cayenne pepper. Brush the skewers with the oil mixture.
Heat the remaining 2 tablespoons oil in a skillet. Add the onion, zucchini, mushrooms and garlic to the skillet and cook until starting to soften. Add the rosemary and pour in the wine. Allow to stew for 2 minutes. Season with salt and cayenne pepper to taste. Put the vegetable mixture into an oven-proof casserole dish and top with skewers. Drizzle with oil. Bake in a 200°C (approximately 390°F) oven until cooked, about 8-10 minutes.
