Red Mullet with Saffron Potatoes and Tomato Salsa

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Red Mullet with Saffron Potatoes and Tomato Salsa
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
440
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie440 kcal(21 %)
Protein29.28 g(30 %)
Fat22.19 g(19 %)
Carbohydrates38.27 g(26 %)
Sugar added0 g(0 %)
Roughage4.91 g(16 %)
Vitamin A115.64 mg(14,455 %)
Vitamin D0 μg(0 %)
Vitamin E0.38 mg(3 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.15 mg(14 %)
Niacin12.86 mg(107 %)
Vitamin B₆0.8 mg(57 %)
Folate54.35 μg(18 %)
Pantothenic acid0.89 mg(15 %)
Biotin2.46 μg(5 %)
Vitamin B₁₂0.23 μg(8 %)
Vitamin C48.84 mg(51 %)
Potassium1,571.91 mg(39 %)
Calcium72.94 mg(7 %)
Magnesium73.63 mg(25 %)
Iron3.13 mg(21 %)
Zinc1.38 mg(17 %)
Saturated fatty acids3.68 g
Cholesterol58.59 mg

Ingredients

for
4
Ingredients
800 grams
starchy Potatoes
1 generous pinch
2
2
½ teaspoon
4 tablespoons
freshly chopped Fresh herbs (dill and parsley)
5 tablespoons
1 tablespoon
4

Preparation steps

1.

Rinse the potatoes and place in a saucepan with the saffron. Cover with cold water, season with salt, cover and simmer until knife-tender, about 30 minutes.

2.

Rinse, core and quarter the tomatoes, remove seeds and dice. Peel and finely chop the garlic. Coarsely grind the coriander seeds in a mortar and mix with the garlic, herbs, 4 tablespoons oil, lemon juice and the tomatoes. Season with salt and pepper.

3.

Rinse the fish, pat dry and season with salt and pepper. Heat the remaining oil in a skillet and saute the fish skin side down until golden brown, 2-3 minutes. Flip the fish over and cook 2-3 minutes over low heat.

4.

Drain the potatoes, coarsely crush and arrange on plates. Place the fish on top and serve with the tomato mixture.