Healthy Mediterranean Food
Grilled Fish with Arugula Butter
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
691
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 691 cal. | (33 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 62 g | (53 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 5.6 μg | (28 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 54.6 μg | (91 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 742 mg | (19 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 530 μg | (265 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 37.6 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 275 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 8 Red mullet fillets (or similar fish)
- salt
- freshly ground peppers
- 8 tsps arugula butter
- For the Arugula Butter
- 1 bunch Arugula
- 3 Tbsps lemon juice
- 2 tsps grated Lemon peel
- 8 ozs softened butter
- salt
- freshly ground peppers
Preparation steps
1.
Rinse fish, pat dry and season with salt and pepper. Spread 1 teaspoon arugula butter on each fish.
2.
Brush grill with oil. Place fish on a medium-hot part of the grill and cook about 4-5 minutes per side. Serve garnished with grilled lemon wedges and arugula, if desired.
3.
For the arugula butter, rinse arugula, remove any tough stems and spin dry. With a large knife, finely chop arugula and mix with softened butter. Season with salt and pepper. Form arugula butter into a roll. Wrap with aluminum foil and refrigerate until ready to use.
