EatSmarter exclusive recipe

Pasta Salad with Vegetables

and Seared Red Mullet
5
Average: 5 (3 votes)
(3 votes)
Pasta Salad with Vegetables

Pasta Salad with Vegetables - A pasta salad with colorful vegetables and crispy fish

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
467
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie467 kcal(22 %)
Protein30 g(31 %)
Fat20 g(17 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E7 mg(58 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.7 mg(50 %)
Folate103 μg(34 %)
Pantothenic acid1.3 mg(22 %)
Biotin12 μg(27 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C154 mg(162 %)
Potassium1,063 mg(27 %)
Calcium118 mg(12 %)
Magnesium124 mg(41 %)
Iron4.8 mg(32 %)
Iodine12 μg(6 %)
Zinc3.6 mg(45 %)
Saturated fatty acids3 g
Uric acid220 mg
Cholesterol89 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces
½
small Cucumber (about 200 grams)
1
6 ounces
2
1
2 sprigs
3 tablespoons
4 tablespoons
1 tablespoon
4
Red mullet fillets (each 50 grams)
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Sieve, 1 Whisk, 1 Slotted spatula

Preparation steps

1.
Pasta Salad with Vegetables preparation step 1

Cook pasta in plenty of boiling salted water until al dente, according to package directions. Drain in a sieve and let cool.

2.
Pasta Salad with Vegetables preparation step 2

Meanwhile, rinse and peel cucumber. Halve lengthwise and scoop out seeds with a spoon. Dice into small cubes.

3.
Pasta Salad with Vegetables preparation step 3

Rinse, quarter and remove seeds and ribs from pepper. Cut into very small pieces.

4.
Pasta Salad with Vegetables preparation step 4

Rinse and halve cherry tomatoes.

5.
Pasta Salad with Vegetables preparation step 5

Rinse scallions and slice thinly. In a bowl, combine cucumber, peppers, tomatoes and scallions. Add pasta and mix well.

6.
Pasta Salad with Vegetables preparation step 6

Peel the garlic and chop finely. Rinse basil and chop leaves coarsely.

7.
Pasta Salad with Vegetables preparation step 7

In a small bowl, whisk garlic, basil, tomato juice, 3 tablespoons oil and vinegar. Season with salt and pepper.

8.
Pasta Salad with Vegetables preparation step 8

Pour dressing over vegetables and pasta. Toss to combine. Let marinate 15 minutes.

9.
Pasta Salad with Vegetables preparation step 9

Season red mullet fillets with salt and pepper. Heat remaining olive oil in a pan.

10.
Pasta Salad with Vegetables preparation step 10

Add fish and cook about 2 minutes per side. Serve with the salad.