Fish and Veg Skewers

Name: Fish and Veg Skewers
Total time: 25 min
Yield: 4
Ingredients: 1 handful fresh mint; 1 handful fresh parsley; 1 handful fresh Basil; 1 lemon (juiced); 0.375 cup olive oil; 1 Tbsp Caper; 1 clove garlic cloves; 16 ozs Swordfish fillet (cut into chunks); 1 Red onion (cut into wedges); 8 cherry Tomatoes; 0.5 yellow Bell pepper (deseeded and cut into chunks); 8 caperberry; 2 Tbsps olive oil

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Health Score:

94 / 100

Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

Calories:

328

calories

Calories

How many calories can I eat?

Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	328 cal.	(16 %)
Protein	25 g	(26 %)
Fat	22 g	(19 %)
Carbohydrates	8 g	(5 %)
Sugar added	0 g	(0 %)
Roughage	3.8 g	(13 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	2.2 μg	(11 %)
Vitamin E	5.7 mg	(48 %)
Vitamin K	48.8 μg	(81 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	14.1 mg	(118 %)
Vitamin B₆	0.6 mg	(43 %)
Folate	88 μg	(29 %)
Pantothenic acid	1.1 mg	(18 %)
Biotin	9.6 μg	(21 %)
Vitamin B₁₂	0.7 μg	(23 %)
Vitamin C	80 mg	(84 %)
Potassium	927 mg	(23 %)
Calcium	71 mg	(7 %)
Magnesium	55 mg	(18 %)
Iron	2.8 mg	(19 %)
Iodine	60 μg	(30 %)
Zinc	1.6 mg	(20 %)
Saturated fatty acids	3.3 g
Uric acid	180 mg
Cholesterol	44 mg
Complete sugar	6 g

Author of this recipe:

EAT-SMARTER

all recipes of this author

Ingredients

for

servings

For the sauce: 1 handful fresh mint; 1 handful fresh parsley; 1 handful fresh Basil; 1 lemon (juiced); ⅜ cup olive oil; 1 Tbsp Caper; 1 clove garlic cloves

For the kebabs: 16 ozs Swordfish fillet (cut into chunks); 1 Red onion (cut into wedges); 8 cherry Tomatoes; ½ yellow Bell pepper (deseeded and cut into chunks); 8 caperberry; 2 Tbsps olive oil

How healthy are the main ingredients?

olive oil mint parsley Basil olive oil garlic clove

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Preparation steps

For the sauce, place all the ingredients in a food processor or blender and pulse to a paste. Season with salt and pepper and set aside.

Heat an oiled griddle pan. Thread wooden skewers with the swordfish, onion, tomatoes, bell pepper and caper berries. Brush with the oil and cook in the pan for 6-8 minutes, turning frequently, or until the fish is cooked through.

Serve the kebabs drizzled with the herb sauce.

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