Sicilian-Style Red Mullet with Capers

0
Average: 0 (0 votes)
(0 votes)
Sicilian-Style Red Mullet with Capers
share Share
print
bookmark_border Copy URL
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
372
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie372 cal.(18 %)
Protein36 g(37 %)
Fat20 g(17 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.8 μg(24 %)
Vitamin E4.5 mg(38 %)
Vitamin K9.9 μg(17 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin15 mg(125 %)
Vitamin B₆0.8 mg(57 %)
Folate56 μg(19 %)
Pantothenic acid0.7 mg(12 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C15 mg(16 %)
Potassium923 mg(23 %)
Calcium131 mg(13 %)
Magnesium82 mg(27 %)
Iron4.3 mg(29 %)
Iodine535 μg(268 %)
Zinc1.7 mg(21 %)
Saturated fatty acids3.8 g
Uric acid235 mg
Cholesterol130 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
200 grams Cherry tomatoes
8 Red mullet fillets (ready to cook, about 140 grams)
salt
peppers (freshly ground)
3 Tbsps olive oil
2 shallots
1 garlic clove
2 Tbsps Pine nuts
3 Tbsps caperberry
2 Tbsps black, pitted Olives
200 milliliters dry white wine
2 sprigs oregano
1 sprig parsley
3 Tbsps oregano (for garnish)
How healthy are the main ingredients?
Oliveolive oilPine nutsoreganooreganoparsley

Preparation steps

1.

Rinse and drain tomatoes. Rinse fish, pat dry, slightly score skin, and season with salt and pepper. In a frying pan, fry fish in hot oil until golden-brown on both sides. Remove and keep warm. Peel and chop shallots and garlic. In a frying pan, sauté shallots and garlic with pine nuts. Add capers, olives and tomatoes and deglaze with white wine. Season with salt and pepper and simmer over medium heat, about 5 minutes.

2.

Rinse herbs, shake dry and finely chop leaves. Mix herbs with sauce. Return fish to pan and let stand 2 minutes. Serve fish on preheated plates, drizzled with sauce and garnished with fresh oregano leaves.