Red Mullet with Tomato Sauce

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Red Mullet with Tomato Sauce
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
285
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie285 kcal(14 %)
Protein25.7 g(26 %)
Fat14.88 g(13 %)
Carbohydrates12.79 g(9 %)
Sugar added0.52 g(2 %)
Roughage2.57 g(9 %)
Vitamin A235.51 mg(29,439 %)
Vitamin D0 μg(0 %)
Vitamin E2.27 mg(19 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.15 mg(14 %)
Niacin11.78 mg(98 %)
Vitamin B₆0.64 mg(46 %)
Folate40.71 μg(14 %)
Pantothenic acid1.01 mg(17 %)
Biotin7.41 μg(16 %)
Vitamin B₁₂0.24 μg(8 %)
Vitamin C30.7 mg(32 %)
Potassium946.4 mg(24 %)
Calcium60.07 mg(6 %)
Magnesium55.39 mg(18 %)
Iron2.23 mg(15 %)
Zinc1.21 mg(15 %)
Saturated fatty acids4.18 g
Cholesterol66.22 mg

Ingredients

for
4
Ingredients
4 Red mullet fillets (each 160 grams)
4 Beefsteak tomato
2 shallots
1 garlic
1 tablespoon butter
1 tablespoon Tomato paste
½ teaspoon sugar
salt
freshly ground peppers
½ bunch Basil (leaves)
2 tablespoons lemon juice
2 tablespoons Corn oil
3 tablespoons Pastry flour
How healthy are the main ingredients?
Tomato pasteBasilsugarshallotgarlicsalt

Preparation steps

1.

Blanch tomatoes for a few seconds, rinse, peel, remove seeds and cut the flesh into small cubes.

2.

Peel shallots and garlic and chop finely.

3.

Heat butter in a pan, sauté shallots and garlic briefly, then stir in tomato paste and sugar. Add tomatoes and simmer over low heat for about 7 minutes. Season with salt and pepper.

4.

Cut the basil into strips and mix with the tomatoes.

5.

Season the red mullet fillets with salt and pepper and sprinkle with lemon juice. Place flour on a plate, turn fish fillets in the flour, then fry in hot oil on each side for about 1 minute.

6.

Spread the tomato sauce on warmed plates, place red mullet fillets on the sauce and serve with baguette slices, if desired.