Fish and Veg Skewers
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
328
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 48.8 μg | (81 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 927 mg | (23 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the sauce
- 1 handful fresh mint
- 1 handful fresh parsley
- 1 handful fresh Basil
- 1 lemon (juiced)
- ⅜ cup olive oil
- 1 Tbsp Caper
- 1 clove garlic cloves
- For the kebabs
- 16 ozs Swordfish fillet (cut into chunks)
- 1 Red onion (cut into wedges)
- 8 cherry Tomatoes
- ½ yellow Bell pepper (deseeded and cut into chunks)
- 8 caperberry
- 2 Tbsps olive oil
Preparation steps
1.
For the sauce, place all the ingredients in a food processor or blender and pulse to a paste. Season with salt and pepper and set aside.
2.
Heat an oiled griddle pan. Thread wooden skewers with the swordfish, onion, tomatoes, bell pepper and caper berries. Brush with the oil and cook in the pan for 6-8 minutes, turning frequently, or until the fish is cooked through.
3.
Serve the kebabs drizzled with the herb sauce.
