Red mullet with artichokes and bell peppers
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 101.5 g | (338 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 26.4 μg | (44 %) | ||
| Vitamin B₁ | 1.5 mg | (150 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 27.8 mg | (232 %) | ||
| Vitamin B₆ | 2.1 mg | (150 %) | ||
| Folate | 750 μg | (250 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 48.8 μg | (108 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 306 mg | (322 %) | ||
| Potassium | 4,229 mg | (106 %) | ||
| Calcium | 592 mg | (59 %) | ||
| Magnesium | 307 mg | (102 %) | ||
| Iron | 16.9 mg | (113 %) | ||
| Iodine | 567 μg | (284 %) | ||
| Zinc | 5.8 mg | (73 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 950 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 30 g |
Ingredients
- Ingredients
- 12 small Artichoke
- 2 Red Bell pepper
- 2 yellow Bell pepper
- 2 onions
- 2 garlic cloves
- 3 Tbsps olive oil
- 8 Red mullet fillets (700 grams)
- salt
- freshly ground peppers
- fresh oregano (for garnish)
Preparation steps
Trim the artichokes, rinse, cut off the tips (about upper 1/3 of the artichoke), remove the hard outer leaves, cut off the stems and the lower part of the stalk and if necessary, remove the chokes. Squeeze lemon and sprinkle artichokes with lemon juice so they do not turn black. Cook artichokes in boiling salted water for about 8 minutes. Drain well. Rinse the bell peppers, cut in half, trim and cut into bite-sized pieces. Peel the onions and cut into wedges. Peel the garlic cloves, cut into slices and sauté in oil in a large pan in 3 tablespoons oil along with all of the prepared vegetables, stirring occasionally for 4-5 minutes. Season with salt and pepper.
Rinse the red mullet fillets and pat dry. Season with salt and pepper and fry in a pan skin-side down in the remaining oil until golden brown, about 3 minutes. Turn fillets over, remove from the heat and let stand until done.
Arrange fillets on the vegetables and serve sprinkled with oregano.