Red Mullet on Spaghetti
Healthy, because
Even smarter
Nutritional values
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 cal. | (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 | 2.1 μg | (11 %) | ||
Vitamin E | 5.4 mg | (45 %) | ||
Vitamin K | 20.9 μg | (35 %) | ||
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 | |||
Cholesterol | 67 mg | |||
Complete sugar | 9 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 5 medium size, very ripe Tomatoes
- 4 sprigs Basil
- 5 ozs Red mullet fillets (or mackerel fillets, skinless)
- 1 dried red chili pepper (or more, to taste)
- 5 ozs Whole Wheat Spaghetti
- salt
- 3 Tbsps olive oil
- 2 Tbsps breadcrumbs (20 grams)
- peppers
- ½ cup Red wine
Kitchen utensils
Preparation steps
![Red Mullet on Spaghetti preparation step 1 Red Mullet on Spaghetti preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-1-503425.jpg)
Peel the onions and garlic and chop finely.
![Red Mullet on Spaghetti preparation step 2 Red Mullet on Spaghetti preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-2-503425.jpg)
Rinse tomatoes, cut in half, remove seeds and coarsely chop the flesh. Rinse basil, shake dry, pluck and chop.
![Red Mullet on Spaghetti preparation step 3 Red Mullet on Spaghetti preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-3-503425.jpg)
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.)
![Red Mullet on Spaghetti preparation step 4 Red Mullet on Spaghetti preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-4-503425.jpg)
Cook the pasta according to package directions in plenty of boiling salted water until al dente.
![Red Mullet on Spaghetti preparation step 5 Red Mullet on Spaghetti preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-5-503425.jpg)
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.
![Red Mullet on Spaghetti preparation step 6 Red Mullet on Spaghetti preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-6-503425.jpg)
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.
![Red Mullet on Spaghetti preparation step 7 Red Mullet on Spaghetti preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-7-503425.jpg)
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.
![Red Mullet on Spaghetti preparation step 8 Red Mullet on Spaghetti preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-8-503425.jpg)
Add fish and basil to the sauce and cook for another 3 minutes. Season with salt and pepper.
![Red Mullet on Spaghetti preparation step 9 Red Mullet on Spaghetti preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/red-mullet-on-spaghetti-preparation-step-9-503425.jpg)
Drain the pasta and mix with the sauce. Before serving, sprinkle with the breadcrumbs.