Fish and Vegetable Skewers with Mango-Curry Sauce

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Fish and Vegetable Skewers with Mango-Curry Sauce
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
603
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie603 cal.(29 %)
Protein38 g(39 %)
Fat33 g(28 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.4 μg(2 %)
Vitamin E10.1 mg(84 %)
Vitamin K16 μg(27 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂1 mg(91 %)
Niacin14.8 mg(123 %)
Vitamin B₆1.2 mg(86 %)
Folate167 μg(56 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂4.6 μg(153 %)
Vitamin C215 mg(226 %)
Potassium1,459 mg(36 %)
Calcium103 mg(10 %)
Magnesium110 mg(37 %)
Iron2.5 mg(17 %)
Iodine123 μg(62 %)
Zinc0.9 mg(11 %)
Saturated fatty acids13.8 g
Uric acid54 mg
Cholesterol151 mg
Complete sugar31 g

Ingredients

for
2
Ingredients
1 Bell pepper
3 scallions
12 Cherry tomatoes
350 grams fish fillets
2 Tbsps lemon juice
2 Tbsps Corn oil
2 tsps ground paprika (sweet)
salt
freshly ground peppers
1 Mango
2 Tbsps butter
100 milliliters Vegetable broth
50 milliliters dry white wine
3 Tbsps Whipped cream
1 tsp Curry powder
1 generous pinch cayenne pepper
6 Wooden skewers
How healthy are the main ingredients?
Whipped creamsaltMangocayenne pepper

Preparation steps

1.

Rinse and halve peppers, remove seeds and ribs, and cut into 3-cm (approximately 1 1/4-inch) pieces. Rinse and trim scallions. Cut 2 scallions into quarters. Finely chop the white parts of the remaining scallion, and cut the green parts crosswise into rings. Rinse tomatoes.

2.

Rinse fish and pat dry. Cut fish into bite-sized cubes. Thread fish alternately with vegetables onto wooden skewers. Sprinkle skewers with lemon juice, brush with oil and season with paprika, pepper and salt. In a nonstick pan, cook skewers on all sides, about 10 minutes.

3.

For the sauce: Peel mango, cut the flesh away from the pit and finely dice. Heat butter in a pan. Add mango and chopped scallion and cook briefly. Add broth and wine and bring to a boil briefly. Add cream and puree mixture. Season with salt, curry and cayenne pepper and garnish with sliced scallion greens. Serve the skewers with mango sauce.