EatSmarter exclusive recipe

Red Mullet Salad

with Asparagus and Fennel
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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

Nutritional values

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:

Ingredients

for
2
Ingredients
1 ounce
soft, dried Tomatoes (without oil)
1 pound
1 tablespoon
4 tablespoons
2 tablespoons
Grapeseed oil (or vegetable oil)
1
4 ounces
1
6
Red mullet fillets (scaled with skin, each about 40 grams)
3 tablespoons
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.