Red Mullet on Spinach with Curry and Orange Butter Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 359 cal. | (17 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 484.4 μg | (807 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 204 μg | (68 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,197 mg | (30 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 281 μg | (141 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 215 mg | |||
| Cholesterol | 109 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 500 grams Spinach
- 2 shallots
- 4 Tbsps butter
- 1 organic Orange
- 1 tsp sugar
- 150 milliliters fish stock (from a jar)
- 4 Red mullet fillets
- 1 Tbsp Pastry flour
- 1 Tbsp Curry powder
- 3 Tbsps olive oil
- salt
- peppers
Preparation steps
Rinse the spinach thoroughly and blanch for 1-2 minutes in plenty of salted water. Pour into a colander to drain and plunge into ice water. Peel the shallots and finely dice. Heat 1 tablespoon of butter, and saute half the shallots. Drain the spinach and squeeze in paper towels. Saute briefly in the butter. Keep warm.
Rinse the orange, zest the peel and squeeze the juice. Heat 1 tablespoon of butter and sauté the remaining shallots and orange zest. Sprinkle with the sugar and let caramelize briefly. Deglaze with the fish stock and orange juice. Bring to a boil and reduce by half. Season with salt and pepper. Whisk in the remaining butter . Do not allow to come to a boil.
Rinse the mullet and pat dry. Mix the flour with curry, salt and pepper. Coat the mullet with the flour mixture and shake off excess. Heat the olive oil and saute the fish fillets on each side for 2 minutes. Arrange the mullet fillets on the spinach serve with the orange butter sauce.
