Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
2
Print
Pasta Salad with Vegetables

Pasta Salad with Vegetables

and Seared Red Mullet
35 min., ready in 45 min.
Time:
467
calories
Calories:
Health Score:
97 / 100
Ingredientsfor  
Ingredients
4 ozs Whole Grain Pasta
salt
½ small Cucumber (about 200 grams)
1 yellow Bell pepper
6 ozs Cherry tomatoes
2 scallions
1 small garlic clove
2 sprigs Basil
3 Tbsps Tomato juice
4 Tbsps olive oil
1 Tbsp Red wine vinegar
peppers
4 Red mullet fillets (each 50 grams)
How healthy are the main ingredients?
olive oilBasilsaltCucumbergarlic clove
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie467 cal.(22 %)
Protein30 g(31 %)
Fat20 g(17 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

If you want to save fat, let the salad drain briefly after marinating.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.