Baked Red Mullet with Scallions and Herbs
(1 vote)
(1 vote)
Health Score:
72 / 100
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
Calories:
202
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 202 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 6.4 μg | (11 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.3 μg | (5 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 424 mg | (11 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 25 mg | (8 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 135 μg | (68 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 large Red mullet fillets
- salt
- freshly ground pepper
- 4 bay leaves
- 4 Tbsps white wine
- 2 garlic cloves
- 2 Tbsps mixed Fresh herbs
- 1 Tbsp honey
- 4 Tbsps olive oil (Extra-virgin)
- 2 bunches scallions
Preparation steps
1.
Rinse mullet thoroughly and pat dry. Season fish with salt and pepper, inside and out. Place bay leaves in the cavities and drizzle with wine. Peel and thinly slice garlic. Mix garlic with the herbs, honey and 3 tablespoons olive oil. Season with salt and pepper. Rinse and trim scallions. Brush the broiler pan or a sheet pan with oil. Place scallions on pan and top with fish. Coat fish with herb and honey mixture. Bake in a preheated oven (electric oven: 200°C, gas cooker: 3) (approximately 400°F), about 30 minutes. Serve red mullet with a Mediterranean-style salad and baguette, if desired.
