Bombay Fish Steamed in Banana Leaves

Gluten Free
Dairy Free
Health score
12%
Bombay Fish Steamed in Banana Leaves
45 min.
6
114kcal

Suggestions

Ingredients

  • cup cilantro sprigs fresh
  • 0.5 teaspoon coarse salt to taste
  • 0.5 cup mint leaves fresh
  • large garlic cloves 
  • teaspoon ground cumin 
  • 30 ounce haddock fillet with skin
  • 0.3 cup juice of lemon fresh
  • small to 2 serrano chiles fresh unsweetened
  • large swiss chard leaves fresh frozen thawed
  • 0.3 cup water 

Equipment

  • bowl
  • blender

Directions

  1. Mince garlic and, wearing protective gloves, mince serranos. In a blender purée all sauce ingredients until smooth.
  2. If using banana leaves, cut away ribs and in a large bowl of hot water soften leaves 1 minute to help keep them from splitting.
  3. Cut six 8-inch squares from leaves. On a work surface arrange 1 leaf square and pat dry.
  4. Spread 1 teaspoon herb sauce down middle of square to equal length of a piece of fish and arrange piece, skin side down, on sauce.
  5. Spread 1 tablespoon sauce over piece. Fold top and bottom edges of leaf over piece and fold sides of leaf over piece, enclosing it. Arrange packet, seam sides down, in a bamboo steamer or on a large steamer rack. Make 5 more packets in same manner and arrange in steamer or on rack.
  6. Steam packets over boiling water, covered, until fish is just cooked through, about 8 minutes.
  7. Serve fish immediately.

Nutrition Facts

Calories114kcal
Protein85.9%
Fat6.55%
Carbs7.55%

Properties

Glycemic Index
15.67
Glycemic Load
0.15
Inflammation Score
-5
Nutrition Score
11.978695548099%

Flavonoids

Eriodictyol
1.66mg
Hesperetin
1.85mg
Naringenin
0.14mg
Apigenin
0.2mg
Luteolin
0.52mg
Myricetin
0.03mg
Quercetin
1.63mg

Nutrients percent of daily need

Calories:114.17kcal
5.71%
Fat:0.8g
1.23%
Saturated Fat:0.15g
0.94%
Carbohydrates:2.07g
0.69%
Net Carbohydrates:1.56g
0.57%
Sugar:0.34g
0.38%
Cholesterol:76.54mg
25.51%
Sodium:499.61mg
21.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.54g
47.08%
Selenium:36.98µg
52.83%
Vitamin B12:2.59µg
43.23%
Phosphorus:330.96mg
33.1%
Vitamin B3:4.91mg
24.55%
Vitamin B6:0.44mg
21.84%
Potassium:466.17mg
13.32%
Magnesium:35.99mg
9%
Vitamin A:434.39IU
8.69%
Vitamin C:6.79mg
8.23%
Vitamin K:8.57µg
8.16%
Folate:25.28µg
6.32%
Vitamin B5:0.62mg
6.23%
Vitamin B2:0.1mg
5.89%
Manganese:0.11mg
5.54%
Vitamin E:0.74mg
4.93%
Vitamin D:0.71µg
4.72%
Iron:0.74mg
4.13%
Zinc:0.55mg
3.67%
Calcium:33.45mg
3.34%
Copper:0.06mg
3.01%
Vitamin B1:0.04mg
2.75%
Fiber:0.51g
2.03%
Source:Epicurious