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Fish kebabs
What you need
- for the marinade
- 120 ml olive oil
- 6 tsp clear honey
- juice of 2 lemons
- grated rind of 1 lemon
- 2 bay leaves
- seasoning
- 3 tsp chopped fresh parsley
- 3 tsp fresh rosemary leaves
- for the kebabs
- 675 g thick end of white fish eg haddock or cod, skinned and boned
- 2 courgettes
- 1 yellow pepper, de-seeded and cut into 4 cm squares
- 3 tomatoes, cut into wedges
- 120 g shallots, peeled and blanched
Method
Mix all the marinade ingredients in a large non-metallic dish.
Wash and dry the fish. Cut into 2 1/2 - 4 cm (1 - 1 1/2in) cubes. Add the fish to the marinade. Stir gently until all fish is thoroughly coated. Cover and set aside for at least 2 hours, stirring once or twice.
Thread the fish, courgettes, pepper, tomatoes and shallots onto oiled skewers. Brush with the remaining marinade.
Cook under a preheated grill for 4-5 min on each side, until fish is firm, basting as they're turned. Serve hot.
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Preparation 15 minutes Cook 8 minutes Waiting » 2 hours Marinate 2 hours Total 2 hours, 23 minutes -
Energy 497 kcal/serving Fat 4.19 g/serving Carbohydrates 229.07 g/serving Glycaemic Index 15 Glycaemic Load 6.01 
Serving suggestion
Serve with lemon wedges and pitta bread. Garnish with fresh coriander.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2084 | 331 | 10475 | 8350 |
| Energy (kcal) | 497 | 79.2 | 2500 | 2000 |
| Protein (g) | 29.7 | 4.73 | ||
| Carbohydrate (g) | 39.0 | 6.20 | 345 | 275 |
| Fat (g) | 26.3 | 4.19 | 95 | 70 |
| Fat (saturated) (g) | 3.73 | 0.59 | ||
| Fibre (g) | 7.75 | 1.23 | ||
| Sodium (mg) | 81.6 | 13.0 | ||
| Salt (equivalent) (g) | 0.20 | 0.03 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 113 | 18.1 | 800 |
| Vitamin B-12 (µg) | 1.27 | 0.20 | 1 |
| Vitamin B-6 (mg) | 0.91 | 0.15 | 2 |
| Vitamin C (mg) | 97.9 | 15.6 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.15 | 0.50 | 10 |
| Zinc (mg) | 2.17 | 0.35 | 15 |
| Calcium (mg) | 121 | 19.3 | 800 |
| Folate (mcg) | 114 | 18.3 | 200 |
| Iron (mg) | 2.05 | 0.33 | 14 |
| Magnesium (mg) | 104 | 16.6 | 300 |
| Niacin (mg) | 5.20 | 0.83 | 18 |
| Pantothenic acid (mg) | 1.51 | 0.24 | 6 |
| Riboflavin (mg) | 0.27 | 0.04 | 1.6 |
| Phosphorous (mg) | 494 | 78.6 | 800 |
| Thiamin (mg) | 0.41 | 0.07 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, bay leaves or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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