EatSmarter exclusive recipe

Fish and Vegetable Skewers

with Lime Butter
5
Average: 5 (3 votes)
(3 votes)
Fish and Vegetable Skewers

Fish and Vegetable Skewers - Fish on skewers: Delicate, fruity and crispy

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Health Score:
10,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
100
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie100 kcal(5 %)
Protein12 g(12 %)
Fat2 g(2 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.4 mg(28 %)
Vitamin B₆0.2 mg(14 %)
Folate29 μg(10 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C17 mg(18 %)
Potassium344 mg(9 %)
Calcium64 mg(6 %)
Magnesium39 mg(13 %)
Iron0.9 mg(6 %)
Iodine71 μg(36 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.5 g
Uric acid80 mg
Cholesterol32 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
small ripe Mango (about 250 grams)
1
1
small Zucchini (150 grams)
4
7 ounces
½ teaspoon
1 teaspoon
4 ounces
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Citrus juicer, 1 Grill pan, 1 Tablespoon, 4 Wooden skewers, 1 Brush, 1 Small bowl, 1 small Whisk, 1 Paper towel

Preparation steps

1.
Fish and Vegetable Skewers preparation step 1

Peel mango. Cut flesh into thick strips off the pit and cut into cubes.

2.
Fish and Vegetable Skewers preparation step 2

Cut lime in half and squeeze out the juice.

3.
Fish and Vegetable Skewers preparation step 3

Rinse, trim and chop the zucchini. Rinse tomatoes.

4.
Fish and Vegetable Skewers preparation step 4

Rinse cod fillets, pat dry with paper towels and cut into equal-sized cubes. Season with salt.

5.
Fish and Vegetable Skewers preparation step 5

Melt the butter in a small pan. Stir in 2 tablespoons lime juice and pepper to taste and remove from heat.

6.
Fish and Vegetable Skewers preparation step 6

Thread fish cubes, mango, tomatoes and zucchini on wooden skewers and brush with the lime butter.

7.
Fish and Vegetable Skewers preparation step 7

Place skewers under a preheated oven broiler or cook in a grill pan for 7-8 minutes. Turn once halfway through cooking.

8.
Fish and Vegetable Skewers preparation step 8

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.