Red Mullet with Cauliflower and Potatoes
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 576 cal. | (27 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 84.1 μg | (140 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 178 mg | (187 %) | ||
| Potassium | 1,766 mg | (44 %) | ||
| Calcium | 198 mg | (20 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 404 μg | (202 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 306 mg | |||
| Cholesterol | 97 mg | |||
| Complete sugar | 8 g |
Ingredients
Preparation steps
Peel the potatoes, cut into quarters and cook in a pot of boiling salted water until crisp-tender, about 15 minutes.
Preheat the oven to 180°C (approximately 350°F). Line a baking sheet with parchment paper. Rinse the red mullet and pat dry. Thinly slice the lemon and place on the baking sheet. Place fish on top and drizzle with olive oil. Blanch the cauliflower in a pot of boiling salted water for 2 minutes. Drain, run under cold water and drain again. Slice the olives. Place the cauliflower in a baking dish with the potatoes, sliced olives and capers. Season with salt and pepper and drizzle with 2 tablespoons olive oil. Bake until the potatoes are knife-tender, 10-15 minutes. Reduce the oven temperature to 120°C (approximately 250°F).
Remove from the oven, season with salt and pepper, place on a plate and sprinkle with lemon juice.
Meanwhile, sprinkle the fish with pistachios, season with salt and pepper and bake until the fish can be pierced with a knife, 8-10 minutes. Place on the cauliflower salad and serve sprinkled with chopped chives.
