Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Red Mullet Packets
- Ingredients
- 1 pc ginger
- 1 small garlic clove
- 4 Tbsps soy sauce
- 1 tsp sesame oil
- 4 Tbsps Rice wine (or white wine)
- 4 scallions
- 1 large carrot
- 4 Bok Choy
- salt
- 2 Tbsps olive oil
- 12 Red mullet fillets (about 2 ounce)
- peppers
- 2 Star anise
- 4 tsps Sesame seeds
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.
Stir together ginger juice, garlic, soy sauce, sesame oil and rice wine.
Rinse the scallions and cut into 1-inch pieces. Rinse carrot, peel, and cut into julienne. Rinse bok choy and trim stems.
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.
Prepare 4 pieces of foil, each about 12" x 12". Coat each piece with 1/2 tablespoon oil.
Place 3 red mullet fillets on each piece of foil and season with salt and pepper.
Top fish with vegetables, dividing evenly, and season lightly with salt and pepper.
Drizzle ginger sauce over the fish. Halve star anise and add one half to each packet.
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.
(Percentage of daily recommendation)
| Calorie | 276 cal. | (13 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
Healthy, because
The typical Asian spices in this recipe stimulate the metabolism, while ginger can relieve both headaches and colds.
Even smarter
Sprinkling the fish with coriander green right before serving will enhance the dish's flavor, while adding vitamins, minerals and secondary plant substances.