Low-Cal Dinner
Baked Red Mullet Fillets
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(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
353
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 5.5 μg | (9 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 482 mg | (12 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 269 μg | (135 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Red mullet fillets (ready to cook)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- 2 fresh lemons
- 4 Tbsps black, pitted Olives
- 4 Tbsps olive oil
- 1 Ciabatta
- Lemon wedge (for serving)
Preparation steps
1.
Rinse and pat dry red mullet, season with salt and pepper and sprinkle with lemon juice. Rinse lemons in hot water, cut into thin slices and stuff fish with lemon slices.
2.
Slice olives. Place each fish onto a piece of parchment paper and add olives. Drizzle with olive oil and fold paper tightly. Arrange on a baking sheet and bake in preheated oven at 180°C (approximately 350°F) for about 25-30 minutes.
3.
Open paper envelopes and place fish under a hot broiler. Bake until fish is browned, watching carefully. Serve with fresh ciabatta and lemon wedges.
