Med Fish with Olives and Capers

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Med Fish with Olives and Capers
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
696
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie696 kcal(33 %)
Protein53.45 g(55 %)
Fat36.48 g(31 %)
Carbohydrates46.34 g(31 %)
Sugar added0 g(0 %)
Roughage6.29 g(21 %)
Vitamin A198.24 mg(24,780 %)
Vitamin D0 μg(0 %)
Vitamin E0.74 mg(6 %)
Vitamin B₁0.41 mg(41 %)
Vitamin B₂0.25 mg(23 %)
Niacin23.29 mg(194 %)
Vitamin B₆1.32 mg(94 %)
Folate63.87 μg(21 %)
Pantothenic acid1.69 mg(28 %)
Vitamin B₁₂0.49 μg(16 %)
Vitamin C71.88 mg(76 %)
Potassium2,123.34 mg(53 %)
Calcium116.54 mg(12 %)
Magnesium107.2 mg(36 %)
Iron5.2 mg(35 %)
Iodine0.3 μg(0 %)
Zinc2.24 mg(28 %)
Saturated fatty acids11.98 g
Cholesterol147.71 mg

Ingredients

for
4
Ingredients
¼ cup olive oil
8 Red mullet fillets (pin-boned)
1 handful black Olives (sliced)
1 handful black Olives (sliced)
2 sprigs rosemary (chopped)
1 tablespoon white wine vinegar
1 red pepper (de-seeded and finely diced)
1 tablespoon baby Caper
For the mashed potato
35 ounces roasting potatoes (peeled and diced evenly)
¼ cup unsalted butter (melted)
How healthy are the main ingredients?
potatoolive oilOliverosemary

Preparation steps

1.
First make the mash. Bring a large saucepan of salted water to the boil. Cook the potatoes in the water for 15-20 minutes until tender. Drain and leave to cool for a few minutes. Pass through a potato ricer into a bowl. Add the melted butter and seasoning and mix well until the butter is incorporated fully. Set to one side.
2.
Heat the olive oil in a large non-stick frying pan over a medium heat until hot. Pan-fry the red mullet fillets on their skin side to begin with. When flesh is starting to turn opaque; turn the fillets and cook for a further minute on the flesh side.
3.
Meanwhile, combine the sliced olives, rosemary, white wine vinegar, red pepper, capers and seasoning in a mixing bowl, stirring well.
4.
Re-heat the mashed potato if necessary in a microwave before spooning onto serving plates. Spoon some of the olive salad on top and top with the red mullet fillets. Serve immediately.