Fish with Curried Cucumber Tomato Water and Tomato Herb Salad

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
79%
Fish with Curried Cucumber Tomato Water and Tomato Herb Salad
1500 min.
6
186kcal

Suggestions


Discover a delightful culinary experience with our Fish with Curried Cucumber Tomato Water and Tomato Herb Salad. This dish is a true celebration of vibrant flavors and fresh ingredients, crafted to impress both your palate and your guests. Infused with the exotic warmth of curry powder and the refreshing crunch of cucumber, this recipe is a harmonious blend of textures and tastes that beckons for attention at any meal, whether it’s lunch or dinner.

Perfectly suitable for a variety of dietary needs, this gluten-free and dairy-free dish is not only wholesome but also low FODMAP, making it an excellent choice for anyone looking to maintain a healthy lifestyle. With only 186 calories per serving, you can indulge in a satisfying meal without guilt.

At the heart of this recipe is the beautifully cooked fish, complemented by a Floridian-inspired salad featuring heirloom tomatoes, fresh herbs, and a zesty lemon dressing. The method of creating a smooth cucumber tomato water adds a unique twist, transforming the simplest ingredients into a gourmet experience. Whether you’re preparing a casual family meal or an elegant dinner party, this recipe is sure to steal the spotlight. Dive into the flavors of summer with this refreshing dish and enjoy a taste sensation that is as nutritious as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 lb cucumber peeled chopped ()
  • 0.3 teaspoon curry powder (preferably Madras)
  • tablespoons basil fresh thinly sliced
  • teaspoons chives fresh finely chopped
  • 0.3 cup parsley fresh loosely packed
  • lb heirloom tomatoes assorted halved quartered (larger ones )
  •  optional: lemon 
  • teaspoon lemon balm fresh finely chopped
  • tablespoon olive oil extra virgin extra-virgin
  • 0.3 teaspoon salt 
  • 0.3 teaspoon sugar to taste ()
  • 0.3 lb tomatoes chopped ()
  • 30 oz fish fillet 

Equipment

  • bowl
  • paper towels
  • sauce pan
  • oven
  • knife
  • sieve
  • blender
  • baking pan

Directions

  1. Purée cucumber, tomato, curry powder, and salt in a blender until smooth, about 30 seconds.
  2. Line a fine-mesh sieve with a dampened paper towel and set over a large glass measure, then transfer cucumber mixture to sieve and let drain until liquid measures 2/3 cup, about 20 minutes.
  3. If liquid measures less than 2/3 cup, gently squeeze paper towel over sieve until liquid totals 2/3 cup. Discard solids and transfer liquid to a 2- to 3-quart saucepan.
  4. Boil cucumber tomato water until reduced to about 1/3 cup, then remove from heat and cool to room temperature, about 30 minutes.
  5. Cut peel, including all white pith, from lemon with a sharp paring knife. Working over a bowl, cut segments free from membranes, letting segments fall into bowl, then chop segments, reserving juice in a cup.
  6. Gently toss lemon segments and reserved juice with remaining salad ingredients in a large bowl. Stir in cooled cucumber tomato water.
  7. Put oven rack in middle position and preheat oven to 500°F.
  8. Rinse fish and pat dry.
  9. Brush fillets all over with oil and season with salt and pepper.
  10. Bake fillets in 1 layer in a lightly oiled shallow baking pan until just cooked through, 4 to 8 minutes, depending on thickness of fillets.
  11. Serve tomato herb salad on top of fish.

Nutrition Facts

Calories186kcal
Protein62.27%
Fat23.89%
Carbs13.84%

Properties

Glycemic Index
61.77
Glycemic Load
1.51
Inflammation Score
-8
Nutrition Score
20.376956711645%

Flavonoids

Eriodictyol
3.85mg
Hesperetin
5.02mg
Naringenin
0.74mg
Apigenin
5.39mg
Luteolin
0.37mg
Isorhamnetin
0.02mg
Kaempferol
0.16mg
Myricetin
0.58mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:185.76kcal
9.29%
Fat:5.09g
7.83%
Saturated Fat:1.2g
7.48%
Carbohydrates:6.63g
2.21%
Net Carbohydrates:4.58g
1.66%
Sugar:3.66g
4.06%
Cholesterol:70.87mg
23.62%
Sodium:177.99mg
7.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.84g
59.68%
Selenium:59.39µg
84.84%
Vitamin K:58.27µg
55.5%
Vitamin B12:2.24µg
37.33%
Vitamin C:27.35mg
33.15%
Vitamin B3:6.17mg
30.85%
Vitamin D:4.39µg
29.29%
Phosphorus:276.92mg
27.69%
Vitamin A:1080.61IU
21.61%
Potassium:747.62mg
21.36%
Vitamin B6:0.34mg
17.19%
Folate:60.23µg
15.06%
Magnesium:56.83mg
14.21%
Manganese:0.22mg
11.04%
Copper:0.2mg
10.22%
Vitamin E:1.5mg
9.97%
Vitamin B5:0.91mg
9.13%
Fiber:2.05g
8.22%
Iron:1.47mg
8.16%
Vitamin B1:0.11mg
7.66%
Vitamin B2:0.12mg
7.3%
Zinc:0.74mg
4.95%
Calcium:39.43mg
3.94%
Source:Epicurious