Fish Skewers with Lemongrass Chili Sauce
Fish skewers with lemongrass chili sauce - Aromatic salad mix with many antioxidants
Healthy, because
Even smarter
Nutritional values
Fish provides us with plenty of high-quality protein - good for strong muscles! In addition, sea fish scores with large amounts of iodine. The mineral is essential for the smooth functioning of the thyroid gland. The essential oil from lemongrass soothes stomach complaints and has an anti-inflammatory effect.
Mizuna is a spicy Asian salad that can be bought in many well-stocked supermarkets, health food stores and markets. If you can't get any, you can substitute it with baby spinach in this recipe.
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 28.6 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 116 mg | (122 %) | ||
| Potassium | 1,188 mg | (30 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 434 μg | (217 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 282 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 3 ½ ozs Egg noodle
- 9 ozs Red cabbage
- 2 carrots
- 1 red Bell pepper
- salt
- 3 Tbsps sesame oil
- 1 Lime (juice)
- 5 ozs Mizuna (1 handful)
- 1 handful cilantro leaves
- 1 chili pepper
- 1 stalk Lemongrass
- 26 ozs fish fillets (e.g. cod)
- 1 Tbsp whole cane sugar
- 2 Tbsps Fish sauce
- 1 Tbsp Sweet soy sauce (Indonesian soy sauce)
- 2 tsps Tamarind puree
Preparation steps
Cook pasta according to package directions in plenty of boiling salted water until al dente; then drain in a colander and let drain. Meanwhile, clean, wash and finely slice red cabbage. Peel carrots and cut into fine strips. Halve bell bell pepper, remove seeds, wash and cut into fine strips.
Put all prepared vegetables in a bowl, salt lightly and let stand for about 10 minutes. Then mix with 1 tablespoon of sesame oil and 2/3 of the lime juice. Cut noodles into smaller pieces and mix in. Wash mizuna and coriander leaves and shake dry.
For the fish, halve the chili pepper lengthwise, remove the seeds, wash and cut into fine strips. Wash the lemongrass, remove the outer layer, and cut only the light part into very fine slices. Rinse fish fillet, pat dry, cut into 1-inch pieces, and put on 8 wooden skewers. Heat the remaining oil in a frying pan. Fry fish skewers in it for 5-6 minutes over medium heat.
Remove the fish from the pan. Add chili and lemongrass and sauté for 3 minutes. Add sugar, fish sauce, Indonesian soy sauce, remaining lime juice, tamarind puree, and 5 Tablespoons water. Simmer for another 2-3 minutes. Replace fish skewers and toss in sauce for about 1 minute.
Arrange salad with cilantro leaves and mizuna on plates. Place 2 fish skewers next to each and drizzle the sauce over them.
