Smarter Home Cooking

Red Mullet Salad

with Asparagus and Fennel
4.75
Average: 4.8 (4 votes)
(4 votes)
Red Mullet Salad

Red Mullet Salad - A light spring salad with orange-scented fish and green asparagus

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
483
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fish is a great source of vitamin D, which stimulates production of the body's own antibiotics and thus supports the immune system. One portion of the Mediterranean mix of red mullet and salad already provides you more than half of your daily vitamin D requirement.

If green asparagus is not in season, substitute it for cucumber or zucchini.

1 serving contains
(Percentage of daily recommendation)
Calorie483 kcal(23 %)
Protein32 g(33 %)
Fat31 g(27 %)
Carbohydrates18 g(12 %)
Sugar added2 g(8 %)
Roughage8 g(27 %)
Vitamin A1 mg(125 %)
Vitamin D3.6 μg(18 %)
Vitamin E17.3 mg(144 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.8 mg(57 %)
Folate244 μg(81 %)
Pantothenic acid2.1 mg(35 %)
Biotin23.7 μg(53 %)
Vitamin B₁₂4.8 μg(160 %)
Vitamin C111 mg(117 %)
Potassium1,492 mg(37 %)
Calcium243 mg(24 %)
Magnesium122 mg(41 %)
Iron5.6 mg(37 %)
Iodine117 μg(59 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4.4 g
Uric acid269 mg
Cholesterol41 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 ounce soft, dried tomatoes (without oil)
1 pound Asparagus
salt
1 tablespoon balsamic vinegar
cane sugar
4 tablespoons olive oil
2 tablespoons grapeseed oil (or vegetable oil)
peppers
1 small Fennel bulb
4 ounces Baby greens
1 Organic orange
6 Red mullet fillets (scaled with skin, each about 2 ounces each)
3 tablespoons Cornmeal
How healthy are the main ingredients?
olive oiltomatograpeseed oilsaltFennel bulb
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 2 Small bowls, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Slotted spoon, 1 Whisk, 1 Slotted spatula, 1 Salad spinner, 1 Fine grater

Preparation steps

1.
Red Mullet Salad preparation step 1

Soak dried tomatoes for 15 minutes in hot water.

2.
Red Mullet Salad preparation step 2

Rinse asparagus and remove the woody ends.

3.
Red Mullet Salad preparation step 3

Cook asparagus for 3 minutes in boiling, salted water, drain and plunge in cold water. Drain well.

4.
Red Mullet Salad preparation step 4

Drain tomatoes, squeeze out excess liquid and finely chop. Combine tomatoes with vinegar, 1 pinch of sugar and salt and pepper to taste. Stir to combine. Add 2 tablespoons olive oil and grapeseed oil and stir to make a vinaigrette.

5.
Red Mullet Salad preparation step 5

Rinse fennel and cut into very thin slices.

6.
Red Mullet Salad preparation step 6

Rinse baby greens and spin dry.

7.
Red Mullet Salad preparation step 7

Rinse orange and wipe dry. Grate zest and mix 1 teaspoon grated zest in a dish with some salt.

8.
Red Mullet Salad preparation step 8

Rinse red mullet fillets and pat dry. Season with orange-salt mixture and pepper. Coat the red mullet fillets in cornmeal, pressing the coating firmly to adhere.

9.
Red Mullet Salad preparation step 9

Heat the remaining olive oil in a non-stick pan. Cook red mullet over medium heat, for about 3 minutes on each side.

10.
Red Mullet Salad preparation step 10

Toss the baby greens with asparagus and 2/3 of the vinaigrette and place on plates. Sprinkle with fennel. Place fish on the greens. Drizzle with the remaining vinaigrette and serve.