Baked Red Mullet

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Baked Red Mullet
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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
221
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie221 kcal(11 %)
Protein27.8 g(28 %)
Fat8.87 g(8 %)
Carbohydrates1.63 g(1 %)
Sugar added0 g(0 %)
Roughage0.33 g(1 %)
Vitamin A74.61 mg(9,326 %)
Vitamin D0.16 μg(1 %)
Vitamin E0.07 mg(1 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.15 mg(14 %)
Niacin12.35 mg(103 %)
Vitamin B₆0.57 mg(41 %)
Folate16.37 μg(5 %)
Pantothenic acid1.07 mg(18 %)
Biotin0 μg(0 %)
Vitamin B₁₂0.33 μg(11 %)
Vitamin C10.93 mg(12 %)
Potassium554.93 mg(14 %)
Calcium42.11 mg(4 %)
Magnesium40.57 mg(14 %)
Iron1.85 mg(12 %)
Zinc1.27 mg(16 %)
Saturated fatty acids1.93 g
Cholesterol71.19 mg

Ingredients

for
4
Ingredients
4 ready to cook Red mullet fillets
3 Tbsps lemon juice
salt
peppers
80 grams thinly sliced Parma ham
1 Tbsp olive oil
1 garlic clove
2 sprigs rosemary
1 handful parsley
1 tsp lemon zest
100 milliliters white wine
How healthy are the main ingredients?
hamparsleyolive oilrosemarysaltgarlic clove

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F).  

2.

Rinse the fish, pat dry, drizzle with lemon juice and season with salt and pepper. Wrap the sliced ham around the fish and place in a well-oiled baking dish. 

3.

Peel and mince the garlic. Rinse the rosemary and parsley and chop finely. Whisk the white wine, lemon zest, chopped herbs and garlic together and pour over the fish. Bake for 20 minutes. 

4.

Remove from the oven, plate the fish and garnish with a sprig of rosemary.