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Diabetes Forecast

The Healthy Living Magazine

Fish Wrapped in Banana Leaves

Per Serving

Fish Wrapped in Banana Leaves

Makes: 4 servings
Serving Size: 4 oz
Calories 170
Fat 7 g
Saturated Fat 1.7 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 1 g
Sugars 3 g
Cholesterol 45 mg
Sodium 400 mg
Potassium 560 mg
Protein 22 g
Phosphorus 255 mg
Choices: Carbohydrate 0.5, Lean Protein 3
  • Makes: 4 servings
  • Serving Size: 4 oz
  • Preparation Time: 5 minutes
  • Cooking Time: 15 minutes

Ingredients

Green Chutney Masala
1 green chili, seeds removed
3 cloves garlic
2 oz. mango
1/2 cup cilantro leaves
2 Tbsp. grated fresh coconut
1/2 tsp. salt
1 1/2 lb. sea bass, scaled and cleaned, or 4 (4-oz) fillets
4 pieces banana leaf or 4 Swiss chard leaves
1 Tbsp. sunflower oil

Directions

  1. In a blender, combine the green chutney masala ingredients and blend to a fine paste.
  2. Evenly apply the paste to the whole fish (or some paste to each fillet), and then wrap the fish tightly in the banana or Swiss chard leaves. Brush the tops of the leaves with the sunflower oil. Place the wrapped fish in a steamer and cook for 15 minutes.
  3. Cut open the leaf wrapping, slicing away from your body, and carefully release the steam before serving.

Cook’s Note: This dish is known in India as Patrani Machi. You can replace the mango in the masala with the juice of 1/2 lemon, if desired.

Recipe adapted from Indian Cuisine Diabetes Cookbook: Savory Spices and Bold Flavors From South Asia by May Abraham Fridel. Available at shopdiabetes.org, 800-232-6733, or bookstores nationwide.

 
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