Fish Skewer with Arugula Salad
(1 vote)
(1 vote)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
440
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 12 mg | (100 %) | ||
| Vitamin K | 97.1 μg | (162 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 920 mg | (23 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 604 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 whole kitchen-ready trout (about 350 grams; or mackerel)
- 4 Tbsps vegetable oil
- 1 tsp Curry powder
- 1 Tbsp ground paprika (sweet)
- salt
- peppers
- 1 garlic clove
- 3 sprigs Basil
- 1 Tbsp lemon juice
- 1 Tbsp white balsamic vinegar
- 4 Tbsps olive oil
- 120 grams Arugula
- 2 Tbsps Pine nuts
Preparation steps
1.
Rinse the trout inside and out and dab dry with paper towel.
2.
Brush inside of trout with the oil mixed with curry powder, paprika, salt, and pepper. Soak large wooden skewers in water to prevent burning. Skewer the fish and brush with the remaining spice-oil. Cook over the fire, turning constantly, about 20 minutes.
3.
For the salad: Peel the garlic clove. Rinse the basil, shake dry, and pluck off the leaves. Puree basil leaves finely with the garlic, lemon juice, balsamic vinegar, and olive oil. Season with salt and pepper. Rinse and dry the arugula and transfer to plates. Drizzle with the pesto dressing. Sprinkle with pine nuts and serve with the fish.
4.
Serve with toast and tomato salsa if desired.
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