Pasta Salad with Vegetables
You can already see from the salad that the ES-Food-Check awards plenty of green stars. The vegetables in the traffic light colours red, yellow and green supply the body with the whole range of secondary plant substances, which above all strengthen the body's defence system.
If you want to save fat, let the salad drain briefly after marinating.
(Percentage of daily recommendation)
|Calorie||467 kcal||(22 %)|
|Protein||30 g||(31 %)|
|Fat||20 g||(17 %)|
|Carbohydrates||39 g||(26 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10.5 g||(35 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||7 mg||(58 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||9.3 mg||(78 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||103 μg||(34 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||12 μg||(27 %)|
|Vitamin B₁₂||1 μg||(33 %)|
|Vitamin C||154 mg||(162 %)|
|Potassium||1,063 mg||(27 %)|
|Calcium||118 mg||(12 %)|
|Magnesium||124 mg||(41 %)|
|Iron||4.8 mg||(32 %)|
|Iodine||12 μg||(6 %)|
|Zinc||3.6 mg||(45 %)|
|Saturated fatty acids||3 g|
|Uric acid||220 mg|
Cook pasta in plenty of boiling salted water until al dente, according to package directions. Drain in a sieve and let cool.
Meanwhile, rinse and peel cucumber. Halve lengthwise and scoop out seeds with a spoon. Dice into small cubes.
Rinse, quarter and remove seeds and ribs from pepper. Cut into very small pieces.
Rinse and halve cherry tomatoes.
Rinse scallions and slice thinly. In a bowl, combine cucumber, peppers, tomatoes and scallions. Add pasta and mix well.
Peel the garlic and chop finely. Rinse basil and chop leaves coarsely.
In a small bowl, whisk garlic, basil, tomato juice, 3 tablespoons oil and vinegar. Season with salt and pepper.
Pour dressing over vegetables and pasta. Toss to combine. Let marinate 15 minutes.
Season red mullet fillets with salt and pepper. Heat remaining olive oil in a pan.
Add fish and cook about 2 minutes per side. Serve with the salad.