Red Mullet with Corn and Peas
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
456
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 18 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,052 mg | (26 %) | ||
| Calcium | 242 mg | (24 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 533 μg | (267 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Red mullet fillets
- 2 bunches scallions
- 300 grams peas
- 200 grams Corn kernel (canned)
- salt
- freshly ground peppers
- Pastry flour (for dusting)
- 2 Tbsps butter
- 4 Tbsps olive oil
- fresh Chervil (for garnishing)
Preparation steps
1.
Rinse fish fillets and pat dry. Rinse and dry scallions. Thaw peas and drain corn.
2.
Season fish with pepper and coat wih flour. Heat butter in a pan and saute scallions until translucent. Add peas and corn, season with salt and pepper and simmer for 5-8 minutes, stirring occasionally.
3.
Heat olive oil in a nonstick skillet and cook fish for about 2 minutes per side. Arrange vegetables on plates and top with fish. Garnish with fresh chervil and serve.
