Zucchini and Cod Skewers with Mango Dip
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(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
422
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 31 g | (124 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 17 μg | (28 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,045 mg | (26 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 405 μg | (203 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 242 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 47 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the skewers
- 700 grams Cod
- 600 grams small Zucchini
- 3 Tbsps sunflower oil
- salt
- peppers
- 8 Wooden skewers
- For the mango dip
- 1 Mango (peeled and diced, 250 grams flesh)
- 75 milliliters water
- 125 grams sugar
- 4 Tbsps Vinegar
- 1 tsp salt
- 1 pinch ground Anise seed
- peppers
- 1 pinch cinnamon
- 1 generous pinch cayenne pepper
- 1 centimeter fresh ginger (grated)
Preparation steps
1.
For the mango dip, put all ingredients in a pot and cook until the mango begins to disintegrate, 20-30 minutes. Puree finely with an immersion blender and season to taste with salt and pepper.
2.
Place dip in a resealable jam jar and refrigerate until needed. Dip can be stored in refrigerator for about 4 weeks.
3.
For the skewers, rinse the cod, pat dry and cut into 3-4 cm (approximately 1 1/2 inch) cubes. Rinse zucchini, clean, cut into 2 cm (approximately 3/4 inch) pieces. Alternately thread zucchini with the fish on skewers.
4.
Heat oil in a large non-stick pan. Cook skewers over medium heat for 6-8 minutes, turning and basting occasionally with the mango dip. Season skewers with salt and pepper and serve with the remaining dip.
