Spicy Singaporean fish

Gluten Free
Dairy Free
Health score
19%
Spicy Singaporean fish
20 min.
2
286kcal

Suggestions

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Ingredients

  •  pepper flakes red deseeded chopped
  •  shallots chopped
  •  garlic clove chopped
  •  lemon grass chopped
  • small knob ginger peeled chopped
  • tsp soya sauce 
  • pinch sugar 
  • tbsp vegetable oil 
  • fillet lemon sole 
  • servings chives 

Equipment

  • frying pan
  • blender
  • grill
  • mortar and pestle
  • grill pan

Directions

  1. Make a paste by blending together the chillies, shallots, garlic, lemongrass, ginger, soy sauce and sugar in a blender or coffee grinder, or use a pestle and mortar.
  2. Heat the oil in a small frying pan and cook the paste for 2 mins until it has darkened slightly and you can really smell the spices. Season with a little salt if you like, then set aside.
  3. Heat the grill to medium.
  4. Put the fish onto a grill pan, then use the back of a teaspoon to smear the paste all over, making a thin layer covering the whole fish. Pop under the grill and cook for 10 mins until the fish flakes easily.
  5. Serve with rice and steamed bok choy.
  6. Sprinkle chives and coriander on the fish to serve, if you like.

Nutrition Facts

Calories286kcal
Protein32.36%
Fat53.43%
Carbs14.21%

Properties

Glycemic Index
125.05
Glycemic Load
3.05
Inflammation Score
-7
Nutrition Score
20.100434717925%

Flavonoids

Isorhamnetin
0.07mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:286.16kcal
14.31%
Fat:17.14g
26.37%
Saturated Fat:2.85g
17.84%
Carbohydrates:10.26g
3.42%
Net Carbohydrates:8.67g
3.15%
Sugar:5g
5.55%
Cholesterol:76.5mg
25.5%
Sodium:480.42mg
20.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.36g
46.72%
Vitamin C:67.8mg
82.19%
Selenium:46.04µg
65.77%
Phosphorus:476.12mg
47.61%
Vitamin K:33.84µg
32.23%
Vitamin B12:1.92µg
32.02%
Vitamin D:4.76µg
31.73%
Vitamin B6:0.52mg
25.77%
Manganese:0.37mg
18.57%
Vitamin E:2.51mg
16.72%
Potassium:542.26mg
15.49%
Vitamin B3:2.66mg
13.32%
Magnesium:51.11mg
12.78%
Vitamin A:529.32IU
10.59%
Iron:1.46mg
8.13%
Folate:31.45µg
7.86%
Copper:0.13mg
6.72%
Fiber:1.59g
6.36%
Vitamin B1:0.09mg
6.26%
Calcium:57.79mg
5.78%
Zinc:0.87mg
5.78%
Vitamin B2:0.09mg
5.49%
Vitamin B5:0.51mg
5.14%