Red Mullet with Tomato Sauce and Basil
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(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
272
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 18.4 μg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,161 mg | (29 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 269 μg | (135 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 157 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Red mullet fillets (each 160 grams)
- 4 Beefsteak tomato
- 2 shallots
- 1 garlic clove
- 1 Tbsp butter
- 1 Tbsp Tomato paste
- ½ tsp sugar
- salt
- freshly ground peppers
- ½ bunch Basil (leaves)
- 2 Tbsps lemon juice
- 2 Tbsps Corn oil
- 3 Tbsps Pastry flour
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.
