Red Mullet with Saffron Potatoes and Tomato Salsa

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Red Mullet with Saffron Potatoes and Tomato Salsa
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
367
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie367 cal.(17 %)
Protein21 g(21 %)
Fat16 g(14 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.4 μg(12 %)
Vitamin E2.8 mg(23 %)
Vitamin K16 μg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.7 mg(89 %)
Vitamin B₆0.7 mg(50 %)
Folate59 μg(20 %)
Pantothenic acid1.2 mg(20 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C49 mg(52 %)
Potassium1,215 mg(30 %)
Calcium79 mg(8 %)
Magnesium74 mg(25 %)
Iron3.5 mg(23 %)
Iodine271 μg(136 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.9 g
Uric acid150 mg
Cholesterol65 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
800 grams starchy potatoes
1 generous pinch Saffron
salt
2 Tomatoes
2 garlic cloves
½ tsp cilantro
4 Tbsps freshly chopped Fresh herbs (dill and parsley)
5 Tbsps olive oil
1 Tbsp lemon juice
peppers
4 Red mullet fillets
How healthy are the main ingredients?
potatoolive oilsaltTomatogarlic clove

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.