EatSmarter exclusive recipe

Red Mullet on Spaghetti

with Tomato and Chile Pepper Crumbs
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Red Mullet on Spaghetti

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

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Health Score:
8,7 / 10
Difficulty:
very easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
548
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie548 kcal(26 %)
Protein30 g(31 %)
Fat18 g(16 %)
Carbohydrates61 g(41 %)
Sugar added0 g(0 %)
Roughage12.5 g(42 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.5 mg(36 %)
Folate99 μg(33 %)
Pantothenic acid1.4 mg(23 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C39 mg(41 %)
Potassium1,052 mg(26 %)
Calcium110 mg(11 %)
Magnesium152 mg(51 %)
Iron5.3 mg(35 %)
Iodine13 μg(7 %)
Zinc3.9 mg(49 %)
Saturated fatty acids2.7 g
Uric acid213 mg
Cholesterol67 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
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
salt
3 tablespoons olive oil
2 tablespoons breadcrumbs (20 grams)
peppers
½ cup Red wine
How healthy are the main ingredients?
olive oilBasiloniongarlictomatosalt
Preparation

Kitchen utensils

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

Preparation steps

1.
Red Mullet on Spaghetti preparation step 1

Peel the onions and garlic and chop finely.

2.
Red Mullet on Spaghetti preparation step 2

Rinse tomatoes, cut in half, remove seeds and coarsely chop the flesh. Rinse basil, shake dry, pluck and chop.

3.
Red Mullet on Spaghetti preparation step 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.
Red Mullet on Spaghetti preparation step 4

Cook the pasta according to package directions in plenty of boiling salted water until al dente.

5.
Red Mullet on Spaghetti preparation step 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.
Red Mullet on Spaghetti preparation step 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.
Red Mullet on Spaghetti preparation step 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.
Red Mullet on Spaghetti preparation step 8

Add fish and basil to the sauce and cook for another 3 minutes. Season with salt and pepper.

9.
Red Mullet on Spaghetti preparation step 9

Drain the pasta and mix with the sauce. Before serving, sprinkle with the breadcrumbs.