Grilled Halibut Skewers with Quinoa Salad
Grilled halibut skewers with quinoa salad - A real delight for the eye and the palate
Healthy, because
Even smarter
Nutritional values
Quinoa is not just for vegetarians, as it's a good source of the trace element iron, which is needed especially for blood formation. The fiber-rich grains also provide long-lasting satiety. The easy-to-digest peas score points with immune-boosting vitamin C and vegetable protein, which provides building material for muscles and organs.
You can easily vary the side dish: Quinoa can easily be replaced by millet, couscous or buckwheat, for example. If you can't get watercress, you can use lamb's lettuce, purslane or baby spinach instead.
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 23.4 μg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 869 mg | (22 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 401 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 4 ozs colorful Quinoa
- salt
- 9 ozs Snow peas (or small green beans)
- 1 green Bell pepper
- 4 ozs Red cabbage
- 1 bunch Watercress
- 22 ozs firm white fish fillets (i.e. halibut. mahi, cod)
- white peppers
- 6 Tbsps Chili sauce
- 5 Tbsps Coconut milk
- 1 tsp Coconut oil
- 1 organic lime
Kitchen utensils
Preparation steps
Cook quinoa in boiling salted water over medium heat for 15 minutes, drain, rinse in cold water and let drain. Meanwhile, clean sugar snap peas, wash and cut lengthwise into thin strips. Halve peppers, clean, wash and also cut into fine strips. Clean red cabbage, wash and also slice as thinly as possible. Wash watercress and shake dry.
Wash fish fillet, dab dry and cut into cubes with an edge length of about 1-inch. Season with salt and pepper and put on 4 skewers.
Mix chili sauce with coconut milk. Heat coconut oil in a grill pan. Fry fish skewers in it over medium heat on all sides for a total of 3-4 minutes.
Mix quinoa, sugar snap peas, bell bell pepper, red cabbage and watercress into a salad and arrange on plates. Wash lime hot, rub dry and cut into slices. Place skewers on the salad, drizzle everything with the chili-coconut sauce and serve garnished with lime slices.
