Sautéed Mullet with an Asparagus and Fruit Salad

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Sautéed Mullet with an Asparagus and Fruit Salad
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
399
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie399 cal.(19 %)
Protein35 g(36 %)
Fat20 g(17 %)
Carbohydrates19 g(13 %)
Sugar added1 g(4 %)
Roughage4.4 g(15 %)
Vitamin A0.3 mg(38 %)
Vitamin D4.8 μg(24 %)
Vitamin E5.8 mg(48 %)
Vitamin K40.5 μg(68 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.1 mg(126 %)
Vitamin B₆0.9 mg(64 %)
Folate142 μg(47 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C71 mg(75 %)
Potassium1,079 mg(27 %)
Calcium150 mg(15 %)
Magnesium74 mg(25 %)
Iron3.5 mg(23 %)
Iodine540 μg(270 %)
Zinc1.6 mg(20 %)
Saturated fatty acids3.3 g
Uric acid271 mg
Cholesterol130 mg
Complete sugar18 g

Ingredients

for
4
Ingredients
8 stalks green Asparagus
salt
2 Oranges
2 Tbsps white balsamic vinegar
5 Tbsps Canola oil
1 pinch sugar
freshly ground peppers
1 Apple
2 handfuls lamb's lettuce
8 Red mullet fillets (each 80 grams)
How healthy are the main ingredients?
sugarsaltOrangeApple

Preparation steps

1.

Peel the bottom third of the asparagus, halve the spears on the diagonal and cook in a pot of boiling salted water until al dente, about 8 minutes. Rinse under cold water and drain.

2.

Working over a bowl to catch the juice, with a paring knife, follow the curve of the oranges and remove the peel and white pith. Cut in between the membranes to release the fruit and cut into pieces. Squeeze the remaining pulp into the bowl and mix with the vinegar, 3 tablespoons oil and the sugar and season with salt and pepper to taste. Rinse the apples, quarter, core and finely chop. Add to the bowl along with the orange pieces and the asparagus and toss to combine.

3.

Meanwhile, rinse and spin dry the mache. Rinse the fish, pat dry and season with salt and pepper. Heat the remaining oil in a nonstick skillet and saute the fish on the skin side until golden brown, 2-3 minutes. Flip the fish over and cook over low heat for 1-2 minutes.

4.

Add the lettuce to the bowl with the asparagus, oranges and apples and toss to combine. Serve the fruit salad on plates and top with the fish.

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