EatSmarter exclusive recipe

Red Mullet on Spaghettiwith Tomato and Chile Pepper Crumbs

Red Mullet on Spaghetti - Red Mullet on Spaghetti - Noodles to make you happy - especially those who like things spicy
548 kcal
Red Mullet on Spaghetti - Noodles to make you happy - especially those who like things spicy

(0)

Difficulty:easy
Preparation:35 min
Ready in:35 min
Low-sugar
Vitamin-rich
Mineral-rich
High-protien
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1 serving contains (Percentage of daily recommendation)
Calories548 kcal(27%)
Protein30 g(60%)
Fat18 g(23%)
Carbohydrates61 g(23%)
Added Sugar0 g(0%)
Roughage13 g(43%)

Recipe Development: EAT SMARTER

Ingredients

For servings

1Onion
1Garlic clove
2 ½medium size, very ripe Tomatoes
2 sprigsBasil
2 ½ ouncesRed mullet fillets (or mackerel fillets, skinless)
½dried red Chile pepper (or more, to taste)
2 ½ ouncesWhole-wheat spaghetti
Salt
1 ½ tablespoonsOlive oil
1 tablespoonBreadcrumbs (20 grams)
Pepper
¼ cupsRed wine

Kitchen Utensils

1 Pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve

Directions

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1 Peel the onions and garlic and chop finely.
2 Rinse tomatoes, cut in half, remove seeds and coarsely chop the flesh. Rinse basil, shake dry, pluck and chop.
3 Rinse fish, pat dry and chop evenly. Crumble chile pepper finely with fingers. (Caution: Do not touch the eye! Possibly work with rubber gloves or wash hands thoroughly immediately after crumbling.)
4 Cook the pasta according to package directions in plenty of boiling salted water until al dente.
5 Meanwhile, heat half the oil in a skillet. Add breadcrumbs and chile pepper and fry until golden brown pour, stirring constantly. Remove and set aside.
6 Wipe the skillet and pour in the remaining oil. Season fish with salt and pepper and fry for 3-4 minutes, stirring frequently. Remove from skillet.
7 Add the onions and garlic and cook until translucent, 3-4 minutes. Add tomatoes and wine, bring to a boil and cook for another 3 minutes.
8 Add fish and basil to the sauce and cook for another 3 minutes. Season with salt and pepper.
9 Drain the pasta and mix with the sauce. Before serving, sprinkle with the breadcrumbs.
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