Sautéed Mullet with an asparagus and fruit salad
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 40.5 μg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,079 mg | (27 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 540 μg | (270 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 271 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 18 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.
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.