Skewers with Fish and Zucchini
Healthy, because
Even smarter
Nutritional values
Salmon and cod are good suppliers of protein, a building material for the body - in addition, salmon contains the anti-inflammatory omega-3 fatty acids, which play an important role for the brain, heart and vessels and keep them healthy and fit.
The skewers with fish and courgettes always go down well on barbecue buffets - but even without a grill, they are easy to prepare in a grill pan or in a normal, coated pan, for example.
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 13.8 μg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 844 mg | (21 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 178 μg | (89 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 8 g |
Ingredients
Preparation steps
Rinse the fish fillets, pat dry, cut into bite-sized cubes and mix with the lemon juice. Trim the zucchini, rinse, cut lengthwise into quarters and then cut 2/3 of the zucchini into 1.5 cm (approximately 2/3 inch) wide pieces, and the rest into thin slices. Cut the pineapple into bite-sized pieces.
Thread the zucchini with the fish and optionally the pineapple on wooden skewers, starting with a thick piece of zucchini or a piece of pineapple, then a salmon cube, then a thin slice of zucchini, a cod piece and then another thick piece of zucchini. Brown the skewers on a hot grill while occasionaly turning, arrange in a bowl or pan and serve sprinkled with pepper and sea salt.
