EatSmarter exclusive recipe

Marinated Mullet

with Arugula on Artichoke Bottoms
0
Average: 0 (0 votes)
(0 votes)
Marinated Mullet

Marinated Mullet - Worth the effort: Elegant Mediterranean appetizer

share Share
print
bookmark_border Copy URL
Health Score:
Health Score
10,0 / 10
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
ready in 5 h.
Ready in
Calories:
314
calories
Calories

Healthy, because

Even smarter

Nutritional values

Artichoke bottoms and the salad vegetables are full of fibre and vitamins. The fish makes sure that the iodine needed by the thyroid gland is covered and scores with protein. It also provides vitamin D for growth and bone strength.

You don't have a grill or shy away from skinning peppers? Then you can take peeled red peppers out of the jar, which come from Spain to our supermarket shelves. If you want to save time, you can also use canned artichoke bases (jar or tin) instead of the fresh ones.

1 serving contains
(Percentage of daily recommendation)
Calorie314 kcal(15 %)
Protein28 g(29 %)
Fat18 g(16 %)
Carbohydrates7 g(5 %)
Sugar added2 g(8 %)
Roughage15.5 g(52 %)
Vitamin A0.4 mg(50 %)
Vitamin D3.9 μg(20 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.9 mg(64 %)
Folate94 μg(31 %)
Pantothenic acid1 mg(17 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C99 mg(104 %)
Potassium1,040 mg(26 %)
Calcium162 mg(16 %)
Magnesium78 mg(26 %)
Iron4 mg(27 %)
Iodine421 μg(211 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.1 g
Uric acid254 mg
Cholesterol43 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 pound
skin-on Mullet fillet (ask your fishmonger to clean it for you)
½
½ teaspoon
1 tablespoon
5 tablespoons
4
Artichokes (about 200 grams)
1
2
yellow Bell peppers (about 150 grams)
½ bunch
1
small Red onion
16
½ bunch
Arugula (about 40 grams)
2 tablespoons
Preparation

Kitchen utensils

1 Small pot, 1 Baking sheet, 1 Casserole dish, 1 Bowl, 2 Small bowls, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Brush, 1 Salad spinner, 1 Plastic wrap

Preparation steps

1.
Marinated Mullet preparation step 1

Rinse the mullet fillets and pat dry. Place skin side down in a baking dish.

2.
Marinated Mullet preparation step 2

Rinse the orange in hot water, wipe dry and finely grate the zest. Crush the pink peppercorns with the side of a knife. Mix zest and peppercorns with 1 tablespoon salt, the sugar and 1 teaspoon oil. Spread mixture on the fillets, dividing evenly.

3.
Marinated Mullet preparation step 3

Place fillets with the flesh sides together and cover with plastic wrap. Refrigerate for at least 4 hours or preferably overnight. 

4.
Marinated Mullet preparation step 4

Meanwhile, prepare artichokes: Trim off the stem just below the globe and remove fibers.

5.
Marinated Mullet preparation step 5

Pull off all of the tough leaves around each artichoke.

6.
Marinated Mullet preparation step 6

Cut off tops of artichokes to separate bottoms. Cut lemon in half.

7.
Marinated Mullet preparation step 7

Rub artichoke bottoms with lemon halves and place both in a pot. Cover with salted water and bring to a boil, then cook over medium heat until knife-tender, 20-25 minutes.

8.
Marinated Mullet preparation step 8

Remove artichokes and allow to cool before scooping out the fibrous choke with a spoon. Remove any remaining tough outer leaves.

9.
Marinated Mullet preparation step 9

Cut bell peppers into quarters, remove seeds, rinse and place skin-side up on a baking sheet. Brush with a little oil and roast on a hot grill or under a heated broiler until skin is blackened and blistered, watching carefully. Cover with a damp cloth and allow to cool slightly. Then peel off skin and cut peppers into strips.

10.
Marinated Mullet preparation step 10

Rinse basil, shake dry, pluck leaves and coarsely crumble. Peel onion and cut into fine strips. Rinse tomatoes and cut into halves or quarters. Rinse arugula and spin dry.

11.
Marinated Mullet preparation step 11

Remove mullet from marinade. Peel off skin, then rinse fillets and pat dry. Cut into very thin slices.

12.
Marinated Mullet preparation step 12

Mix peppers, basil, onion and tomato in a bowl with remaining oil and vinegar. Season with salt and pepper. Fill artichoke bottoms with pepper mixture, arugula and fish slices and serve immediately.