Red Mullet with Tomato Salsa
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(0 votes)
Health Score:
98 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
218
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 218 cal. | (10 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 39.9 μg | (67 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 865 mg | (22 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 267 μg | (134 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 750 grams Tomatoes
- 3 garlic cloves
- 1 bunch Basil
- 1 bunch flat-leaf parsley
- 1 Red chili pepper
- 2 Limes
- 125 milliliters Vegetable broth
- 4 small Red mullet fillets
- salt
- freshly ground pepper
- 3 Tbsps vegetable oil
Preparation steps
1.
Rinse tomatoes and cut off stems, halve and remove seeds, cut into small cubes. Peel garlic and chop finely. Rinse basil and parsley, shake dry and pluck off leaves. Chop basil. Halve chile pepper and remove seeds and ribs, chop. Squeeze lime juice from one lime and whisk together with broth, basil, chile pepper. Combine tomatoes with half of garlic and toss with the dressing. Season with salt and pepper to taste.
2.
Rinse red mullet, pat dry and season inside and out with salt and pepper. Stuff fish with remaining garlic and parsley. Heat oil in a pan and cook fish for about 8 minutes per side. Arrange tomato salsa on four plates and top with fish. Slice second lime. Garnish fish with lime slices and serve.
