White Fish Skewers with Lime Sauce
White Fish skewers with lime sauce - Light and delicious: vegetables meet delicate fish.
Healthy, because
Even smarter
Nutritional values
Fish and dairy products score with lots of protein - good for strong muscles. Clarified butter - called ghee in Ayurvedic cuisine - has a beneficial effect on the cardiovascular system. Grape seed oil provides plenty of cholesterol-lowering unsaturated fatty acids, skin-strengthening vitamin E and cell-protecting polyphenols.
Unfortunately, the asparagus season usually passes in a flash, but even then you can still enjoy the delicious dish. Then just use leaf spinach, because it goes just as well with the fish.
(Percentage of daily recommendation)
| Calorie | 290 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 104 μg | (173 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 214 μg | (71 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 273 mg | |||
| Cholesterol | 40 mg |
Ingredients
- Ingredients
- 36 ozs Asparagus
- 22 ozs Monkfish (or similar fish)
- 3 organic limes
- 2 shallots
- 2 Tbsps olive oil
- 1 ¼ ozs Whole Grain Spelt Flour
- 7 ozs milk
- 1 ¾ ozs cream cheese
- 1 Tbsp Mustard
- Sea salt
- peppers
- 1 generous pinch Curry powder
- ¼ tsp dried thyme
- 5 ozs Basil
- Plus:
- 8 Wooden skewers
Preparation steps
Wash asparagus, cut off woody ends on lower third. Rinse fish fillet, pat dry, and roughly chop in large dice. Place 2-3 fish cubes on each wooden skewer. Squeeze 2 limes, drizzle 2 tablespoons juice onto skewers, and let sit for 10 minutes.
Meanwhile, for the sauce, peel and finely chop shallots. Heat 1 tablespoon oil in a small saucepan and sauté shallots for 2 minutes over medium heat. Dust with flour and pour in milk while stirring. Simmer for about 2 minutes over low heat until the milk thickens. Then whisk in cream cheese, 2-3 tablespoons lime juice and mustard. Season with salt, pepper, curry and thyme. Keep sauce warm.
Cook asparagus in boiling salted water over medium heat for 5 minutes; drain. Meanwhile, drain the fish skewers. Heat 1 tablespoon oil in a large skillet or grill pan and fry skewers on both sides for 3-4 minutes each over medium heat until golden brown. Season with salt and pepper and remove from pan.
Add asparagus and steam for about 2 minutes over medium heat, season with salt and pepper. Rinse remaining lime under hot water and cut into quarters. Wash basil, shake dry and pluck leaves. Arrange asparagus and fish skewers on plates, sprinkle with basil and serve with sauce and 1 lime quarter each.
