Red Mullet with Crispy Skin
"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.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 937 mg | (23 %) | ||
| Calcium | 245 mg | (25 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 270 mg | |||
| Cholesterol | 134 mg |
Ingredients
- 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
Preparation steps
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.
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.
Stir in the lime mixture to combine, then spread in a baking dish.
Rinse the basil, shake dry, pluck leaves and sprinkle over the onions.
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.
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.