Oven Baked Mullet
Oven Baked Mullet - Flavorful fish Menorcan style
Healthy, because
Even smarter
Nutritional values
Red mullets are bursting with iodine. The mineral ensures the smooth functioning of the thyroid gland and metabolism.
Depending on the season, the vegetables used can be replaced by others. Mediterranean vegetables such as zucchini, eggplant or artichoke go well with the mullet in the oven.
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 28.5 μg | (48 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.2 mg | (10 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 365 mg | (9 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 22 mg | (7 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 onion
- 3 garlic cloves
- 2 scallions
- 1 stalk Celery
- 1 red Bell pepper
- 3 ozs Tomatoes
- ½ bunch parsley
- 4 Tbsps olive oil
- 2 ¾ ozs dry white wine (or vegetable broth)
- 3 Tbsps Caper (glass, drained weight)
- salt
- peppers
- Chili powder
- 4 red mullets (7 oz, cleaned and ready to cook)
Preparation steps
Peel and finely chop onion and garlic. Clean the spring onions and celery, wash and cut into rings or slices. Halve, seed, wash and dice the bell bell pepper. Wash tomatoes, cut out stalks, quarter tomatoes, remove seeds and dice. Wash parsley, shake dry and chop finely, set aside 1 tablespoon for garnish.
Heat 2 tablespoons of oil in a frying pan. Sauté onion and garlic in it over medium heat for 3 minutes. Add celery and bell bell pepper and saute for 3 minutes. Then stir in tomatoes and half of the parsley and saute for another 3 minutes.
Deglaze with wine and simmer on low heat for about 5 minutes, then add capers. Season with salt, pepper and 1 pinch of chili powder, season to taste and put the vegetables in an ovenproof dish.
Rinse red mullets, dab dry and season with salt and pepper inside and out. Stuff fish with remaining parsley, place on vegetables, drizzle with remaining oil, sprinkle with 1 pinch of chili powder, and bake in preheated oven at 180 °C / 350 °C for 15-20 minutes. Arrange vegetables and red mullet on plates and garnish mullet in oven with remaining parsley.
