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.
