Red Mullet on Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 53 μg | (88 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 1,425 mg | (36 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 665 μg | (333 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 312 mg | |||
| Cholesterol | 162 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 Red Bell pepper
- 500 grams Tomatoes
- 2 onions
- 8 garlic cloves
- 5 Tbsps olive oil
- 1 tsp freshly chopped thyme
- 1 tsp freshly chopped Sage
- 50 milliliters dry white wine
- salt
- peppers (freshly ground)
- Chili powder
- 10 small Red mullet fillets
- 1 handful parsley
Preparation steps
Rinse and halve peppers, remove seeds and ribs and cut into cubes. Cut tomatoes into cubes. Peel and finely chop onions and garlic. In a pan, cook onions and garlic in 2 tablespoons oil. Stir in peppers, diced tomatoes and chopped herbs. Add wine and simmer about 5 minutes over low heat. Season with salt, pepper and chili powder and transfer mixture to an ovenproof dish.
Preheat oven to 180°C convection (approximately 350°F).
Rinse mullet with cold water and pat dry. Season inside and outside with salt and pepper. Rinse parsley, shake dry and tear into smaller pieces. Stuff cavities of fish with parsley. Place fish on top of the vegetables and drizzle with remaining oil. Bake 15-20 minutes (depending on size).
Transfer vegetables to a large platter and top with fish. Serve with fresh ciabatta if desired.
