Pasta Salad with Red Mullet
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
673
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 673 cal. | (32 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 99 g | (66 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 11 μg | (18 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,104 mg | (28 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 213 μg | (107 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Pasta (such as Casarecce)
- salt
- 200 grams Broad bean (fresh or frozen)
- 1 small Zucchini
- 1 Fennel
- 1 garlic clove
- 3 Tbsps olive oil
- 120 milliliters dry white wine
- 250 grams Red mullet fillets
- 1 lemon (zest and juice)
- freshly ground peppers
- 1 sprig Basil
- 2 sprigs thyme
Preparation steps
1.
Cook the pasta in boiling salted water until al dente. Add in the broad beans during the last 3-4 minutes. Remove from heat and drain.
2.
Rinse and chop the zucchini. Rinse, pat dry and cut fennel into thin strips. Peel and finely chop the garlic. Sauté garlic, fennel and zucchini in a hot skillet in 1 tablespoon oil for 1-2 minutes. Deglaze with the wine and simmer for another 1-2 minutes. Rinse the fish. pat dry and cut into pieces. Add the lemon zest into the skillet with the vegetables. Season with salt and pepper and sear the fish in the skillet. Combine the pasta, beans, the herbs and the rest of the oil. Season again with lemon juice, salt and pepper. Place fish on top. Serve immediately.
