Red Mullet in Parchment Paper
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(0 votes)
Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
153
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 153 cal. | (7 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 30.2 μg | (50 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 401 mg | (10 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 264 μg | (132 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 118 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Red mullet fillets (each around 350 grams) (approximately 12 ounces)
- salt
- freshly ground pepper
- 2 garlic cloves
- 1 bunch fresh flat-leaf parsley
- lemon juice
- 4 tsps olive oil
- Parchment paper
- lemons (for garnish)
Preparation steps
1.
Rinse the fish and season with salt and pepper. Peel the garlic and slice. Rinse the parsley, shake dry and pluck the leaves. Make 4 stacks of 2 pieces of parchment paper.
2.
Lay the fish on the parchment paper, sprinkle with garlic and some parsley leaves, drizzle with lemon juice and olive oil and then close up the parchment paper. Place on a baking sheet and bake in a preheated oven at 220°C (gas mark 5-6, fan: 200°C) (approximately 425°F) for 20-25 minutes.
3.
Sprinkle the remaining parsley leaves on the serving plates, top with the fish parcels and serve with lemon wedges.
