Fish and Vegetable Skewers
Healthy, because
Even smarter
Nutritional values
Thanks to the fish, one fifth of the daily vitamin D requirement ends up on the low-calorie skewers. Among other things, this vitamin improves coordination between muscles and nerves. In addition, sea fish supports the iodine supply, which is still not optimal in this country.
Figure-friendly side dishes: 2 slices of wholemeal baguette or 40 g wholemeal rice (uncooked weighed) per portion.
(Percentage of daily recommendation)
Calorie | 100 cal. | (5 %) | ||
Protein | 12 g | (12 %) | ||
Fat | 2 g | (2 %) | ||
Carbohydrates | 8 g | (5 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 1 g | (3 %) |
Vitamin A | 0.2 mg | (25 %) | ||
Vitamin D | 1 μg | (5 %) | ||
Vitamin E | 1 mg | (8 %) | ||
Vitamin K | 7.9 μg | (13 %) | ||
Vitamin B₁ | 0.1 mg | (10 %) | ||
Vitamin B₂ | 0.1 mg | (9 %) | ||
Niacin | 3.4 mg | (28 %) | ||
Vitamin B₆ | 0.2 mg | (14 %) | ||
Folate | 29 μg | (10 %) | ||
Pantothenic acid | 0.3 mg | (5 %) | ||
Biotin | 3.8 μg | (8 %) | ||
Vitamin B₁₂ | 0.3 μg | (10 %) | ||
Vitamin C | 17 mg | (18 %) | ||
Potassium | 344 mg | (9 %) | ||
Calcium | 64 mg | (6 %) | ||
Magnesium | 39 mg | (13 %) | ||
Iron | 0.9 mg | (6 %) | ||
Iodine | 71 μg | (36 %) | ||
Zinc | 0.5 mg | (6 %) | ||
Saturated fatty acids | 0.5 g | |||
Uric acid | 80 mg | |||
Cholesterol | 32 mg | |||
Complete sugar | 16 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 1 small ripe Mango (about 250 grams)
- 1 Lime
- 1 small Zucchini (150 grams)
- 4 Cherry tomatoes
- 7 ozs Cod
- salt
- ½ tsp Cultured butter
- peppers
- 1 tsp pink peppercorns
- 4 ozs Yogurt (low-fat)
Kitchen utensils
Preparation steps
![Fish and Vegetable Skewers preparation step 1 Fish and Vegetable Skewers preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-1-503855.jpg)
Peel mango. Cut flesh into thick strips off the pit and cut into cubes.
![Fish and Vegetable Skewers preparation step 2 Fish and Vegetable Skewers preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-2-503855.jpg)
Cut lime in half and squeeze out the juice.
![Fish and Vegetable Skewers preparation step 3 Fish and Vegetable Skewers preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-3-503855.jpg)
Rinse, trim and chop the zucchini. Rinse tomatoes.
![Fish and Vegetable Skewers preparation step 4 Fish and Vegetable Skewers preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-4-503855.jpg)
Rinse cod fillets, pat dry with paper towels and cut into equal-sized cubes. Season with salt.
![Fish and Vegetable Skewers preparation step 5 Fish and Vegetable Skewers preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-5-503855.jpg)
Melt the butter in a small pan. Stir in 2 tablespoons lime juice and pepper to taste and remove from heat.
![Fish and Vegetable Skewers preparation step 6 Fish and Vegetable Skewers preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-6-503855.jpg)
Thread fish cubes, mango, tomatoes and zucchini on wooden skewers and brush with the lime butter.
![Fish and Vegetable Skewers preparation step 7 Fish and Vegetable Skewers preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-7-503855.jpg)
Place skewers under a preheated oven broiler or cook in a grill pan for 7-8 minutes. Turn once halfway through cooking.
![Fish and Vegetable Skewers preparation step 8 Fish and Vegetable Skewers preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fish-and-vegetable-skewers-preparation-step-8-503855.jpg)
Meanwhile, lightly crush the peppercorns with a knife back and mix in a small bowl with the yogurt. Season with salt and remaining lime juice to taste and serve with the fish and vegetable skewers.