Sauteed Red Mullet

Sauteed Red Mullet - Fresh and light and ready in no time
Healthy, because
Even smarter
Nutritional values
The clever alternative to a quick meal from a can or freezer - with a thick portion of iodine for the thyroid gland and plenty of protein. The tasty sauce also provides a little extra vitamin C.
If you have a few more minutes left, cook 2 to 3 jacket potatoes with the fine fish.
(Percentage of daily recommendation)
Calorie | 433 cal. | (21 %) | ||
Protein | 36 g | (37 %) | ||
Fat | 16 g | (14 %) | ||
Carbohydrates | 33 g | (22 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 4.5 g | (15 %) |
Vitamin A | 0.8 mg | (100 %) | ||
Vitamin D | 7.6 μg | (38 %) | ||
Vitamin E | 3.1 mg | (26 %) | ||
Vitamin K | 117.6 μg | (196 %) | ||
Vitamin B₁ | 0.4 mg | (40 %) | ||
Vitamin B₂ | 0.3 mg | (27 %) | ||
Niacin | 13.4 mg | (112 %) | ||
Vitamin B₆ | 1.3 mg | (93 %) | ||
Folate | 43 μg | (14 %) | ||
Pantothenic acid | 3.4 mg | (57 %) | ||
Biotin | 15.9 μg | (35 %) | ||
Vitamin B₁₂ | 7.5 μg | (250 %) | ||
Vitamin C | 21 mg | (22 %) | ||
Potassium | 853 mg | (21 %) | ||
Calcium | 124 mg | (12 %) | ||
Magnesium | 112 mg | (37 %) | ||
Iron | 4 mg | (27 %) | ||
Iodine | 19 μg | (10 %) | ||
Zinc | 3.2 mg | (40 %) | ||
Saturated fatty acids | 7.7 g | |||
Uric acid | 515 mg | |||
Cholesterol | 118 mg | |||
Complete sugar | 3 g |

Ingredients
- Ingredients
- 2 Red mullet fillets (each about 75 grams)
- salt
- peppers
- 1 Tbsp Whole wheat flour
- 2 tsps Cultured butter
- 1 Lime
- ½ bunch Arugula (about 50 grams)
- ½ cup fish stock (or vegetable broth)
- 3 slices Whole-grain baguette
Kitchen utensils
Preparation steps

Rinse fish fillets and pat dry with paper towels. Season with salt and pepper. Put flour on a plate, dredge fillets in flour and shake off excess.

Heat butter in a non-stick pan and cook the fish on each side for about 3-4 minutes over medium heat.

Meanwhile, rinse the lime in hot waater, wipe dry and grate about ½ teaspoon zest into a dish. Cut lime in half and squeeze half.

Rinse arugula, shake dry, remove thicker stems and spread the leaves on a plate.

Take fish fillets from pan and place on the arugula leaves. Add lime zest and lime juice along with fish stock to the pan. Bring to a boil while stirring.

Season lime sauce to taste with salt and pepper, drizzle over the fish fillets and serve with the baguette slices.
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Weeknight Dinners
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- diet
- 250-500 Calories Diet
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- High-protein Fish Dish
- 400-500 Calorie
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