Red Mullet Salad
Red Mullet Salad - A light spring salad with orange-scented fish and green asparagus
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.
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 17.3 mg | (144 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 244 μg | (81 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 23.7 μg | (53 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 111 mg | (117 %) | ||
| Potassium | 1,492 mg | (37 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 117 μg | (59 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 269 mg | |||
| Cholesterol | 41 mg |
Ingredients
- Ingredients
- 1 oz soft, dried Tomatoes (without oil)
- 1 lb Asparagus
- salt
- 1 Tbsp balsamic vinegar
- cane sugar
- 4 Tbsps olive oil
- 2 Tbsps grapeseed oil (or vegetable oil)
- peppers
- 1 small Fennel bulb
- 4 ozs Baby greens
- 1 Organic orange
- 6 Red mullet fillets (scaled with skin, each about 2 ounces each)
- 3 Tbsps Cornmeal
Kitchen utensils
Preparation steps
Soak dried tomatoes for 15 minutes in hot water.
Rinse asparagus and remove the woody ends.
Cook asparagus for 3 minutes in boiling, salted water, drain and plunge in cold water. Drain well.
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.
Rinse fennel and cut into very thin slices.
Rinse baby greens and spin dry.
Rinse orange and wipe dry. Grate zest and mix 1 teaspoon grated zest in a dish with some salt.
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.
Heat the remaining olive oil in a non-stick pan. Cook red mullet over medium heat, for about 3 minutes on each side.
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.
