EatSmarter exclusive recipe

Red Mullet Packets

with Asian Vegetables
4
Average: 4 (1 vote)
(1 vote)
Red Mullet Packets

Red Mullet Packets - Popular packets: Fine fish fillets with Asian flavors

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
276
calories
Calories

Healthy, because

Even smarter

Nutritional values

 The typical Asian spices in this recipe stimulate the metabolism, while ginger can relieve both headaches and colds.

Sprinkling the fish with coriander green right before serving will enhance the dish's flavor, while adding vitamins, minerals and secondary plant substances.

1 serving contains
(Percentage of daily recommendation)
Calorie276 kcal(13 %)
Protein33 g(34 %)
Fat11 g(9 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.3 μg(2 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.5 mg(36 %)
Folate60 μg(20 %)
Pantothenic acid0.7 mg(12 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂11.5 μg(383 %)
Vitamin C33 mg(35 %)
Potassium948 mg(24 %)
Calcium264 mg(26 %)
Magnesium148 mg(49 %)
Iron5.6 mg(37 %)
Iodine14 μg(7 %)
Zinc3.2 mg(40 %)
Saturated fatty acids1.7 g
Uric acid291 mg
Cholesterol108 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 piece ginger
1 small garlic
4 tablespoons soy sauce
1 teaspoon sesame oil
4 tablespoons Rice wine (or white wine)
4 scallions
1 large carrot
4 Bok Choy
salt
2 tablespoons olive oil
12 Red mullet fillets (about 2 ounce)
peppers
2 Star anise
4 teaspoons Sesame seeds
How healthy are the main ingredients?
soy saucegingerSesame seedsolive oilsesame oilgarlic
Preparation

Kitchen utensils

1 Pot, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Fine grater, 1 Sieve, 1 Brush, 1 Aluminum foil, 1 Tea strainer

Preparation steps

1.
Red Mullet Packets preparation step 1

Peel ginger and finely grate. Press a teaspoon of grated ginger  through a tea strainer to extract the liquid into a bowl. Peel the garlic and finely chop.

2.
Red Mullet Packets preparation step 2

Stir together ginger juice, garlic, soy sauce, sesame oil and rice wine.

3.
Red Mullet Packets preparation step 3

Rinse the scallions and cut into 1-inch pieces. Rinse carrot, peel, and cut into julienne. Rinse bok choy and trim stems.

4.
Red Mullet Packets preparation step 4

Blanch scallions, carrot and bok choy in a pot of boiling salted water just until tender, about 2 minutes. Drain, rinse under cold water to stop the cooking and drain well.

5.
Red Mullet Packets preparation step 5

Prepare 4 pieces of foil, each about 12" x 12".  Coat each piece with 1/2 tablespoon oil.

6.
Red Mullet Packets preparation step 6

Place 3 red mullet fillets on each piece of foil and season with salt and pepper.

7.
Red Mullet Packets preparation step 7

Top fish with vegetables, dividing evenly, and season lightly with salt and pepper.

8.
Red Mullet Packets preparation step 8

Drizzle ginger sauce over the fish. Halve star anise and add one half to each packet. 

9.
Red Mullet Packets preparation step 9

Sprinkle with sesame seeds. Fold foil over and seal edges. Cook packets on a medium-hot grill, without turning,  for 10-12 minutes. Carefully open packets to serve.