(Percentage of daily recommendation)
|Calorie||314 kcal||(15 %)|
|Protein||28 g||(29 %)|
|Fat||18 g||(16 %)|
|Carbohydrates||7 g||(5 %)|
|Sugar added||2 g||(8 %)|
|Roughage||15.5 g||(52 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||3.9 μg||(20 %)|
|Vitamin E||6.4 mg||(53 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||10.8 mg||(90 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||94 μg||(31 %)|
|Pantothenic acid||1 mg||(17 %)|
|Biotin||11.4 μg||(25 %)|
|Vitamin B₁₂||2.7 μg||(90 %)|
|Vitamin C||99 mg||(104 %)|
|Potassium||1,040 mg||(26 %)|
|Calcium||162 mg||(16 %)|
|Magnesium||78 mg||(26 %)|
|Iron||4 mg||(27 %)|
|Iodine||421 μg||(211 %)|
|Zinc||1.2 mg||(15 %)|
|Saturated fatty acids||3.1 g|
|Uric acid||254 mg|
Rinse the mullet fillets and pat dry. Place skin side down in a baking dish.
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.
Place fillets with the flesh sides together and cover with plastic wrap. Refrigerate for at least 4 hours or preferably overnight.
Meanwhile, prepare artichokes: Trim off the stem just below the globe and remove fibers.
Pull off all of the tough leaves around each artichoke.
Cut off tops of artichokes to separate bottoms. Cut lemon in half.
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.
Remove artichokes and allow to cool before scooping out the fibrous choke with a spoon. Remove any remaining tough outer leaves.
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.
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.
Remove mullet from marinade. Peel off skin, then rinse fillets and pat dry. Cut into very thin slices.
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.