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

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