Papayas score points with plenty of cell-protecting beta-carotene. This plant-based vitamin A precursor acts like a sunscreen from the inside because it makes the skin less sensitive to UV rays. The exotic fish dish also provides the ideal metabolic partner for this - vitamin E.
Those who do not want to enjoy the fish packages as a low-carbohydrate evening meal can offer bread. Thin flat cakes from the asian shop go particularly well with them.
(Percentage of daily recommendation)
|Calorie||285 kcal||(14 %)|
|Protein||37 g||(38 %)|
|Fat||9 g||(8 %)|
|Carbohydrates||11 g||(7 %)|
|Sugar added||5 g||(20 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5.2 mg||(43 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||9.4 mg||(78 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||38 μg||(13 %)|
|Pantothenic acid||0.7 mg||(12 %)|
|Biotin||10.9 μg||(24 %)|
|Vitamin B₁₂||1.6 μg||(53 %)|
|Vitamin C||86 mg||(91 %)|
|Potassium||899 mg||(22 %)|
|Calcium||109 mg||(11 %)|
|Magnesium||104 mg||(35 %)|
|Iron||2.8 mg||(19 %)|
|Iodine||9 μg||(5 %)|
|Zinc||2.6 mg||(33 %)|
|Saturated fatty acids||1 g|
|Uric acid||300 mg|
Rinse fish, pat dry, and cut into 3/4-inch cubes.
In a bowl, mix together curry paste, 2 1/2 tablespoons fish sauce, the broth and a few drops of oil. Add fish, turn to coat and set aside to marinate.
Open banana leaves and cut out thick inner veins. Cut some of the leaves into 12 strips, about 12 inches long, to use for tying bundles. Cut remaining leaves into 8 squares, each about 10 x 10 inches. Rinse squares thoroughly and pat dry.
To make banana squares more pliable, warm them on on at a time over a hot stove or in a single layer in the oven. Divide marinated fish among the squares. Rinse lime leaves and shake dry, then place 1 on each each square. Fold opposite sides of banana squares over the fish to cover.
Fold remaining two sides of squares over fish to form a bundle. Carefully tie with reserved banana-leaf strips (the leaves may tear slightly). Refrigerate up to 1 hour.
Meanwhile, rinse celery, remove and strings and cut celery into long, thin strips.
Peel onions and slice thinly. Rinse cilantro, shake dry, pluck leaves and coarsely chop.
Peel and core papaya. With a mandoline or peeler, shave papaya into very thin strips. Place in a bowl and knead briefly with a little salt.
Squeeze juice from lime and measure out 4 tablespoons. In a bowl, mix lime juice with the remaining fish sauce and the sugar. In a large bowl, combine celery, onions, cilantro and papaya. Pour lime-dressing over the top and add remaining oil. Toss together and let marinate 40 minutes.
Fill a wok with water to reach 1-inch up the sides. Place a steamer basket in a wok and add fish packets. Cover, bring water to a boil and steam until packets darken, 12-15 minutes. Remove packets and serve immediately with the papaya salad.