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EatSmarter exclusive recipe

Fish and Vegetable Skewers

with Lime Butter
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Fish and Vegetable Skewers

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

Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
100
calories
Calories
0
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Ingredients

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

Health information

Exact nutritional values of this recipe  
Nutritions
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:
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