Red Mullet
Red Mullet - Mediterranean-inspired eye-catcher that takes little work and tastes great
Healthy, because
Even smarter
Nutritional values
Like all sea fish, the appetising red mullets provide a good portion of protein and supply us with the unsaturated fatty acids that are so important for the heart and blood vessels.
Despite their name, the delicious fish are by no means related to the barbels, but to the perch. Most red mullets originate from the Atlantic and the Mediterranean; in Mediterranean countries they are accordingly often found on the grill or in the pan.
(Percentage of daily recommendation)
| Calorie | 215 cal. | (10 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 0.9 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 3.4 μg | (6 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 16 μg | (5 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.6 μg | (6 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 397 mg | (10 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 264 μg | (132 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 Lime
- 1 lemon
- 4 sprigs Lemon thyme
- 2 Tbsps slivered almonds
- 4 Red mullet fillets (double fillets; about 180 grams)
- salt
- peppers
- 2 Tbsps olive oil
- 1 Tbsp Cultured butter
- 1 tsp cane sugar
- 1 Tbsp pink peppercorns
Kitchen utensils
Preparation steps
Rinse lime and lemon in hot water, wipe dry and cut into slices. Rinse lemon thyme and shake dry.
Toast almonds in a small, dry pan over medium heat until golden brown. Rinse fish, pat dry and season with salt and pepper.
Heat the oil in a large non-stick skillet. Add the fish fillets, skin-side down, and cook until browned underneath, 2-3 minutes, then turn fish and cook until other side is browned, about 1 minute more.
Line a baking sheet with parchment paper. Transfer fish to the baking sheet and keep warm in a preheated oven at 80°C (step 1 circulating air: 60°C, gas) (approximately 200°F/convection 140°F).
Heat the butter in a pan. Add lime and lemon slices and the lemon thyme and cook briefly to heat through. Add the sugar and cook, stirring, until melted and citrus and herbs are glazed, 3-4 minutes.
Place citrus-thyme mixture on a plate and top with the fish fillets. Sprinkle with peppercorns and almonds and serve immediately.
