Baked Red Mullet with Potatoes
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
422
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 33.7 μg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,517 mg | (38 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 283 μg | (142 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Red mullet fillets (gutted and scaled) (each around 250 grams)
- 800 grams waxy potatoes
- 2 red onions
- 4 garlic cloves
- 2 lemons
- 4 Tomatoes
- 400 milliliters dry white wine
- Sea salt
- freshly ground peppers
- olive oil (for drizzling)
- 2 Tbsps freshly chopped parsley
- parsley (for garnish)
Preparation steps
1.
Preheat the oven to 180°C (approximately 350°F) convection.
2.
Rinse the red mullet and pat dry. Peel the potatoes and dice. Peel the onions and garlic and cut the onions into rings. Cut the lemons into slices. Rinse the tomatoes, core then cut into quarters. Arrange the potatoes, onions, garlic, lemon slices and tomatoes in four individual baking dishes. Season inside the fish with salt and pepper and place on the vegetables. Season with salt and pepper then pour white wine over top. Drizzle with olive oil and bake for about 20 minutes, stirring the vegetables occasionally. Season with salt and pepper and sprinkle with chopped parsley. Serve garnished with remaining parsley.
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