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Red Mullet on Spaghetti

Red Mullet on Spaghetti

with Tomato and Chile Pepper Crumbs
35 min.
Time:
548
calories
Calories:
Health Score:
82 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
olive oilBasiloniongarlic cloveTomatosalt
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie548 cal.(26 %)
Protein30 g(31 %)
Fat18 g(16 %)
Carbohydrates61 g(41 %)
Sugar added0 g(0 %)
Roughage12.5 g(42 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

If children are eating with you, replace the red wine with vegetable stock and do without the chilli pepper.

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