Vine Leaf Whole Mullet

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Vine Leaf Whole Mullet
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Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
3381
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie3,381 kcal(161 %)
Protein149.22 g(152 %)
Fat15.22 g(13 %)
Carbohydrates755.96 g(504 %)
Sugar added0 g(0 %)
Roughage252.26 g(841 %)
Vitamin A145.92 mg(18,240 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin B₁0.11 mg(11 %)
Vitamin B₂0.12 mg(11 %)
Niacin10.81 mg(90 %)
Vitamin B₆0.52 mg(37 %)
Folate34.25 μg(11 %)
Pantothenic acid1 mg(17 %)
Biotin0.99 μg(2 %)
Vitamin B₁₂0.23 μg(8 %)
Vitamin C3,766.72 mg(3,965 %)
Potassium752.57 mg(19 %)
Calcium2,567.58 mg(257 %)
Magnesium45.51 mg(15 %)
Iron47.05 mg(314 %)
Zinc1.03 mg(13 %)
Saturated fatty acids2.77 g
Cholesterol58.59 mg
Author of this recipe:
How healthy are the main ingredients?
garlicolive oilFennel bulbtomatoparsleylemon

Ingredients

for
4
Ingredients
4
medium, red Mullets (scaled and gutted)
2 cloves
garlic (finely chopped)
1 teaspoon
3 tablespoons
1
3 ½ ounces
cherry tomatoes (quartered)
4 tablespoons
chopped parsley
4 slices
pickled Grape leaf
mixed Fresh herbs (to garnish)
Lemon wedge (to garnish)

Preparation steps

1.
Rinse the mullet inside and out and pat dry with kitchen paper. Heat the oven to 200ºC (180º fan) 400ºF, gas 6.
2.
Mix the garlic with the herbes de Provence and the oil. Rub the fish inside and out with the mixture and put in a cool place for 30 minutes.
3.
Meanwhile, wash and trim the fennel and put the leaves to one side. Cut the bulb into quarters, remove the stalk and cut the fennel into thin strips using a mandolin slicer. Chop the leaves finely.
4.
Mix the fennel strips, leaves, tomatoes and chopped parsley together, season with salt and pepper and place in the cavities of the fish with the lemon slices.
5.
Rinse the vine leaves and pat dry, then spread them out close to each other. Salt the fish, lay each one on vine leaves and wrap tightly so the bodies are covered but the heads and tails are still visible. Tie the leaves in place with kitchen string.
6.
Lay the fish in a greased ovenproof dish, drizzle over a little olive oil then cover with foil and bake for 20-25 minutes. Remove the string and serve garnished with the fresh herbs and lemon wedges.