Red Mullet on Red Onions and Spinach
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(0 votes)
Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
340
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 953 μg | (1,588 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 16.2 mg | (135 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 378 μg | (126 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 2,087 mg | (52 %) | ||
| Calcium | 382 mg | (38 %) | ||
| Magnesium | 206 mg | (69 %) | ||
| Iron | 11.4 mg | (76 %) | ||
| Iodine | 530 μg | (265 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 356 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Red mullet fillets (small fish, ready to cook, headless)
- salt
- white peppers
- lemon juice
- 1 kilogram baby Spinach
- 1 shallot
- 1 garlic clove
- ½ tsp brown sugar
- 1 small onion
- Nutmeg
- 200 milliliters Red wine
- sugar (to taste)
- 1 tsp butter
- 2 Tbsps vegetable oil
Preparation steps
1.
Rinse and spin dry spinach, cut out hard stems. Peel onion and cut into thin rings.
2.
Peel shallots and garlic, chop very finely. Heat butter in a pan and saute shallot and garlic until translucent. Add brown sugar and caramelize. Add red wine and simmer on low heat. Season with salt, pepper, nutmeg and sugar.
3.
Rinse fish, pat dry, sprinkle with lemon juice and let stand for 10 minutes. Arrange spinach leaves on plates, spread onion rings on top and drizzle with red wine reduction. Par dry fish, heat oil in a pan and cook fish until golden brown on both sides. Season with salt and pepper and arrange on top of spinach. Serve.
