Seafood and pineapple skewers with coconut-curry sauce
Seafood and pineapple skewers are a taste of summer with a mildly spiced coconut-curry sauce – ideal for the barbecue. Best of all, they're good for people who are dairy or gluten free, or anyone looking for a protein hit.
Serves: 4
Time to make: 30 mins
Ingredients
- 8 metal or wooden skewers, soaked in water to prevent burning
- 8 medium raw prawns, peeled, deveined
- 300g white fish fillets, cut into 16 pieces
- ½ small fresh pineapple, peeled, cut into 16 pieces
- 1 teaspoon gluten-free mild curry powder
- ½ cup unsweetened coconut milk
- 250g pouch microwavable basmati rice, heated as directed
- Tomato and mint salad
- 4 medium tomatoes,roughly chopped
- ½ cup chopped fresh mint
- 2 Lebanese cucumbers,roughly chopped
- zest and juice 1 lemon
Instructions
1 Divide and thread prawns,fish fillets and pineapple onto skewers. Sprinkle skewers with half of the curry powder.
2 Combine remaining curry powder and coconut milk in a small pan over medium heat. Cook, stirring until warm and slightly thickened; set aside.
3 Make Tomato and mint salad: Combine all ingredients in a bowl with 2 teaspoons of olive oil; stir to combine. Cover, chill.
4 Heat a barbecue hotplate or chargrill pan over medium heat. Spray skewers with olive oil and grill for 3–4 minutes, turning often. Place on a platter. Pour coconut–curry sauce over the skewers. Serve with tomato
and mint salad, and rice.
Nutrition Info (per serve)
-
Calories 349cal
-
Kilojoules 1460kJ
-
Protein 27.3g
-
Total fat 9.3g
-
–Saturated fat 5.3g
-
Carbohydrates 35.2g
-
–Sugars 12.1g
-
Dietary fibre 5.5g
-
Sodium 361mg
-
Calcium 184mg
-
Iron 2.3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
