Red Mullet on Arugula with Tomato Vinaigrette
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
257
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 57.6 μg | (96 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 740 mg | (19 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 334 μg | (167 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Red mullet fillets
- 2 Tbsps lemon juice
- 2 small, white onions
- 4 Tomatoes
- 1 bunch Arugula
- salt
- peppers
- 2 Tbsps Pesto
- 1 Tbsp chopped Caper
- 2 Tbsps butter
- 1 tsp chopped Fresh herbs
Preparation steps
1.
Rinse and spin dry arugula. Peel and halve onions, cut into strips. Rinse and chop tomatoes.
2.
Heat butter in a pan and saute onions until soft. Remove from pan and set aside. Cook fish in the same pan until golden brown on both sides, season with salt and pepper and drizzle with lemon juice and set aside. Combine tomatoes, herbs and onions and toss in the pan. Season to taste.
3.
Arrange arugula on plates, top with fish and spread tomato mixture on top. Drizzle with pesto and sprinkle with capers. Serve.
