EatSmarter exclusive recipe

Red Mullet with Crispy Skin

on Tender Scallions
5
Average: 5 (1 vote)
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Red Mullet with Crispy Skin

Red Mullet with Crispy Skin - A beautiful dish!

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
350
calories
Calories

Healthy, because

Even smarter

Nutritional values

"Fast food" at its best: this dish is low in fat and calories, but contains plenty of minerals and vitamins! The high content of vitamin E and vitamin C protects the body from cell-damaging free radicals.

Glass noodles make a beautiful and delicious addition to this dish. 

1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein37 g(38 %)
Fat10 g(9 %)
Carbohydrates25 g(17 %)
Sugar added1 g(4 %)
Roughage6 g(20 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.6 mg(43 %)
Folate55 μg(18 %)
Pantothenic acid0.5 mg(8 %)
Biotin9.8 μg(22 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C40 mg(42 %)
Potassium937 mg(23 %)
Calcium245 mg(25 %)
Magnesium79 mg(26 %)
Iron4.1 mg(27 %)
Iodine9 μg(5 %)
Zinc3.7 mg(46 %)
Saturated fatty acids1.3 g
Uric acid270 mg
Cholesterol134 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 pc fresh ginger (about 1 ounce)
½ Lime
3 Tbsps soy sauce
1 Tbsp sweet Chili sauce
2 bunches scallions
1 Tbsp vegetable oil
½ bunch Basil
6 Red mullet fillets (each about 2 ounces)
salt
coarsely ground ground peppers
1 oz Asian rice crackers
How healthy are the main ingredients?
gingersoy sauceBasilLimesalt
Preparation

Kitchen utensils

1 Skillet, 1 Casserole dish, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Peeler, 1 Fine grater, 1 Slotted spatula

Preparation steps

1.
Red Mullet with Crispy Skin preparation step 1

Peel the ginger root and finely grate. Squeeze the juice from the lime. In a small bowl, mix together the lime juice, ginger, soy sauce and chili sauce.

2.
Red Mullet with Crispy Skin preparation step 2

Rinse the scallions, pat dry and cut into approximately 1 1/2-inch pieces. Heat the oil in a pan. Sauté the scallions over high heat, stirring constantly, for 2 minutes.

3.
Red Mullet with Crispy Skin preparation step 3

Stir in the lime mixture to combine, then spread in a baking dish.

4.
Red Mullet with Crispy Skin preparation step 4

Rinse the basil, shake dry, pluck leaves and sprinkle over the onions.

5.
Red Mullet with Crispy Skin preparation step 5

Rinse the fish fillets and pat dry. Season with salt and pepper. Lay fillets with the skin side up on top of the scallion mixture.

6.
Red Mullet with Crispy Skin preparation step 6

Crush the rice crackers coarsely using a spoon. Sprinkle crumbs over the fish fillets. Bake in preheated oven 400°F until fish is opaque throughout, about 10 minutes. Remove fish from the baking dish and serve with the scallion mixture.