EatSmarter exclusive recipe

Red Mullet

with Lemon-Lime Sauce
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Red Mullet

Red Mullet - Mediterranean-inspired eye-catcher that takes little work and tastes great

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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
286
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie286 kcal(14 %)
Protein39 g(40 %)
Fat12 g(10 %)
Carbohydrates4 g(3 %)
Sugar added2 g(8 %)
Roughage1 g(3 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.3 mg(21 %)
Folate27 μg(9 %)
Pantothenic acid0.3 mg(5 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C5 mg(5 %)
Potassium589 mg(15 %)
Calcium58 mg(6 %)
Magnesium71 mg(24 %)
Iron1.9 mg(13 %)
Iodine7 μg(4 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3 g
Uric acid286 mg
Cholesterol163 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Lime
1 lemon
4 sprigs Lemon thyme
2 tablespoons slivered almonds
4 Red mullet fillets (double fillets; about 180 grams)
salt
peppers
2 tablespoons olive oil
1 tablespoon Cultured butter
1 teaspoon cane sugar
1 tablespoon pink peppercorns
How healthy are the main ingredients?
olive oilLimelemonsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Small skillet, 1 Wooden spoon, 1 large non-stick Skillet, 1 Slotted spatula, 1 Baking sheet, 1 Parchment paper, 1 Teaspoon, 1 Paper towel

Preparation steps

1.
Red Mullet preparation step 1

Rinse lime and lemon in hot water, wipe dry and cut into slices. Rinse lemon thyme and shake dry.

2.
Red Mullet preparation step 2

Toast almonds in a small, dry pan over medium heat until golden brown. Rinse fish, pat dry and season with salt and pepper.

3.
Red Mullet preparation step 3

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.

4.
Red Mullet preparation step 4

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).

5.
Red Mullet preparation step 5

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.

6.
Red Mullet preparation step 6

Place citrus-thyme mixture on a plate and top with the fish fillets. Sprinkle with peppercorns and almonds and serve immediately.