Estimated Nutrition (whole recipe, rough)
Counts 12 of 17 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Haddock | 100g cooked | 112 |
| Mango | 1 cup diced (165g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Spread | not in our table | 0 |
| Sauce | not in our table | 0 |
| Pollock | not in our table | 0 |
| Salad | not in our table | 0 |
| Salad Dressing | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 25g lower-fat spread
- 2 shallots (or half a red onion), finely chopped
- 2.5cm (about 5g) fresh root ginger, peeled and grated
- 1 garlic clove, crushed
- 1 teaspoon reduced-salt soy sauce
- 2 tablespoons mango chutney
- zest and juice of 2 limes
- 1 teaspoon sweet chilli sauce
- 500g firm white fish fillets (like cod, pollock or haddock), cut into chunks
- 1 pepper (any colour), deseeded and cut into small chunks
- 225g easy-cook long grain white rice
- 4 handfuls mixed salad leaves
- quarter of a cucumber, chopped
- 4 tablespoons low-fat salad dressing
Directions
Melt the low-fat spread in a small saucepan over a medium heat, and add the shallots, ginger and garlic. Cook for about 5 minutes, stirring occasionally, until soft but not browned.
Remove the pan from the heat, then add the soy sauce, mango chutney, lime zest, lime juice and sweet chilli sauce. Stir until well mixed.
Set the grill to medium-high to preheat. Thread the fish and pepper onto small skewers, then brush with the sauce. Information: If you're using wooden skewers, soak them in cold water for 20 minutes beforehand to stop them burning under the grill.
Cook under the grill, brushing with the remaining sauce and turning frequently, until golden brown on the outside and cooked through – about 15 minutes.
Meanwhile, cook the rice according to the packet instructions, and mix together the salad ingredients.
When the fish is cooked, serve with the rice and the mixed green salad. Information: This also works well served over couscous.