Healthy Mediterranean Food

Grilled Fish with Arugula Butter

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Grilled Fish with Arugula Butter
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Health Score:
7,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
691
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie691 kcal(33 %)
Protein34 g(35 %)
Fat62 g(53 %)
Carbohydrates1 g(1 %)
Sugar added0 g(0 %)
Roughage0.3 g(1 %)
Vitamin A0.6 mg(75 %)
Vitamin D5.6 μg(28 %)
Vitamin E3.2 mg(27 %)
Vitamin K54.6 μg(91 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.9 mg(116 %)
Vitamin B₆0.7 mg(50 %)
Folate32 μg(11 %)
Pantothenic acid0.5 mg(8 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C17 mg(18 %)
Potassium742 mg(19 %)
Calcium126 mg(13 %)
Magnesium57 mg(19 %)
Iron2.7 mg(18 %)
Iodine530 μg(265 %)
Zinc1.4 mg(18 %)
Saturated fatty acids37.6 g
Uric acid232 mg
Cholesterol275 mg
Complete sugar1 g

Ingredients

for
4
For the fish
8 Red mullet fillets (or similar fish)
salt
freshly ground peppers
8 teaspoons arugula butter
For the Arugula Butter
1 bunch Arugula
3 tablespoons lemon juice
2 teaspoons grated Lemon peel
8 ounces softened butter
salt
freshly ground peppers
How healthy are the main ingredients?
Arugulasalt

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.