Fish and Vegetable Skewers with Mango-Curry Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 603 cal. | (29 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 215 mg | (226 %) | ||
| Potassium | 1,459 mg | (36 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 123 μg | (62 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 13.8 g | |||
| Uric acid | 54 mg | |||
| Cholesterol | 151 mg | |||
| Complete sugar | 31 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
