Grilled Red Mullet with Spinach
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
331
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 581.8 μg | (970 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 256 μg | (85 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 1,568 mg | (39 %) | ||
| Calcium | 239 mg | (24 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 284 μg | (142 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 91 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Red mullet fillets (ready to cook, each 400 grams)
- 4 Tomatoes
- ½ bunch Basil
- 1 lemon
- salt
- freshly ground peppers
- 8 thin slices Prosciutto
- 600 grams Spinach
- 4 Tbsps olive oil
- 3 garlic cloves
- For preparation
- Aluminum foil
Preparation steps
1.
Rinse the mullet inside and out and pat dry. Drain the tomatoes and cut into strips. Rinse the basil, shake dry and tear the leaves small.
2.
Rinse lemon in hot water, pat dry and cut into thin slices.
3.
Season fish inside and out with salt and pepper and spread tomato, basil and lemon slices into the abdominal cavities.
4.
Wrap each mullet piece in 2 slices of prosciutto, then in aluminum foil. Cook on the grill over medium heat about 10 minutes, turning once. Rinse spinach, spin dry and cook a few minutes in 3 tbsp olive oil while stirring. Season with salt and pepper. Peel garlic, cut into slices and cook light brown in remaining oil. To serve, spread spinach and garlic on plate and arrange the fish on top.
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