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 creation that will tantalize your taste buds while keeping your health in check. Our Fish with Curried Cucumber Tomato Water and Tomato Herb Salad is a vibrant, gluten-free, and dairy-free dish, perfect for any lunch or dinner table. This recipe combines the fresh, crisp flavors of cucumber and juicy heirloom tomatoes with the aromatic allure of curry, creating a light yet satisfying meal.

With a health score of 79, this dish is not only very healthy, but it's also low FODMAP, making it ideal for those with dietary restrictions. Imagine the succulent flavors of mild white-fleshed fish, such as flounder or snapper, perfectly baked and accompanied by a zesty tomato herb salad that elevates your palate experience.

Easy to prepare within just 25 minutes (not including chilling time), this dish shines with its bright colors and bold flavors. Each serving brims with aromatic herbs and a splash of fresh lemon, ensuring each bite is a refreshing escape. The cucumbers and tomatoes infuse a delightful essence into the sauce, which reduces down to a concentrated cucumber-tomato water, enhancing the fish’s mild flavor.

Whether you're hosting a dinner party or enjoying a quiet meal at home, this dish is sure to impress family and friends alike. Dive into this healthy yet decadent meal, and enjoy the culinary journey it brings to your table!

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 leaves fresh loosely packed
  • lb heirloom tomatoes assorted halved quartered (larger ones )
  •  optional: lemon 
  • teaspoon lemon balm fresh finely chopped
  • tablespoon olive oil extra-virgin
  • 0.3 teaspoon salt 
  • 0.3 teaspoon sugar to taste ()
  • 0.3 lb tomatoes chopped ()
  • 30 oz mild white-fleshed fish fillets such as flounder 

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