Packets of Baked Red Mullet with Vegetables

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Packets of Baked Red Mullet with Vegetables
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
242
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie242 cal.(12 %)
Protein19 g(19 %)
Fat11 g(9 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage4.4 g(15 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.4 μg(12 %)
Vitamin E2.1 mg(18 %)
Vitamin K5.9 μg(10 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.5 mg(36 %)
Folate47 μg(16 %)
Pantothenic acid0.7 mg(12 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C38 mg(40 %)
Potassium839 mg(21 %)
Calcium91 mg(9 %)
Magnesium57 mg(19 %)
Iron3.1 mg(21 %)
Iodine270 μg(135 %)
Zinc1.1 mg(14 %)
Saturated fatty acids2.2 g
Uric acid154 mg
Cholesterol65 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 kitchen-ready Red mullet fillets
1 organic lemon
salt
4 sprigs rosemary
olive oil
300 grams potatoes
1 larger Radicchio
2 onions
2 bay leaves
8 pickled Artichoke hearts
How healthy are the main ingredients?
potatorosemarylemonsaltolive oilRadicchio

Preparation steps

1.

Rinse fish, pat dry and season with salt inside and out. Cut lemon into 8 thin wedges and place 2 lemon wedges and rosemary in each fish belly. Lay out 4 pieces of aluminum foil of 30 cm x 30 cm (approximately 12 x 12 inches) with the shiny side up and drizzle with a little olive oil. Wrap fish loosely in the foil.

2.

Peel potatoes and coarsely chop. Rinse radicchio and quarter lengthwise. Peel the onions and cut into quarters. Brush the bottom of a lasagna pan with a little oil. Place potatoes, radicchio, onions and bay leaves in the pan, season with a little salt and drizzle with 1 tablespoon olive oil. Bake at 200°C (approximately 400°F) about 1 hour. In between, turn vegetables once. Open foil packets and put hot vegetables and artichoke hearts next to the fish include film. Seal foil again. Place packets next to each other on the grill and cook for a further 25 minutes. Serve in the foil.