Red Mullet on Spaghetti
Thanks to its high fibre content, wholemeal pasta keeps you full for a long time and stimulates digestion. The fish provides valuable protein; the vegetables are rich in secondary plant substances that support the immune system.
If children are eating with you, replace the red wine with vegetable stock and do without the chilli pepper.
(Percentage of daily recommendation)
|Calorie||548 kcal||(26 %)|
|Protein||30 g||(31 %)|
|Fat||18 g||(16 %)|
|Carbohydrates||61 g||(41 %)|
|Sugar added||0 g||(0 %)|
|Roughage||12.5 g||(42 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5.4 mg||(45 %)|
|Vitamin B₁||0.7 mg||(70 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||9.6 mg||(80 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||99 μg||(33 %)|
|Pantothenic acid||1.4 mg||(23 %)|
|Biotin||12.2 μg||(27 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||39 mg||(41 %)|
|Potassium||1,052 mg||(26 %)|
|Calcium||110 mg||(11 %)|
|Magnesium||152 mg||(51 %)|
|Iron||5.3 mg||(35 %)|
|Iodine||13 μg||(7 %)|
|Zinc||3.9 mg||(49 %)|
|Saturated fatty acids||2.7 g|
|Uric acid||213 mg|
- 2 onions
- 2 garlic
- 5 medium size, very ripe tomatoes
- 4 sprigs Basil
- 5 ounces Red mullet fillets (or mackerel fillets, skinless)
- 1 dried red chile pepper (or more, to taste)
- 5 ounces Whole Wheat Spaghetti
- 3 tablespoons olive oil
- 2 tablespoons breadcrumbs (20 grams)
- ½ cup Red wine
Peel the onions and garlic and chop finely.
Rinse tomatoes, cut in half, remove seeds and coarsely chop the flesh. Rinse basil, shake dry, pluck and chop.
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.)
Cook the pasta according to package directions in plenty of boiling salted water until al dente.
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.
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.
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.
Add fish and basil to the sauce and cook for another 3 minutes. Season with salt and pepper.
Drain the pasta and mix with the sauce. Before serving, sprinkle with the breadcrumbs.