Sicilian-Style Red Mullet with Capers
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 372 cal. | (18 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 9.9 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 923 mg | (23 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 535 μg | (268 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
