High-Protein
Baked Whole Red Mullet
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
463
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 463 cal. | (22 %) | ||
| Protein | 47.93 g | (49 %) | ||
| Fat | 23.45 g | (20 %) | ||
| Carbohydrates | 13.78 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.69 g | (12 %) |
more nutritional values
| Vitamin A | 210.01 mg | (26,251 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.32 mg | (3 %) | ||
| Vitamin B₁ | 0.23 mg | (23 %) | ||
| Vitamin B₂ | 0.24 mg | (22 %) | ||
| Niacin | 20.81 mg | (173 %) | ||
| Vitamin B₆ | 1.01 mg | (72 %) | ||
| Folate | 38.46 μg | (13 %) | ||
| Pantothenic acid | 1.75 mg | (29 %) | ||
| Biotin | 2.63 μg | (6 %) | ||
| Vitamin B₁₂ | 0.48 μg | (16 %) | ||
| Vitamin C | 22.92 mg | (24 %) | ||
| Potassium | 1,019.32 mg | (25 %) | ||
| Calcium | 152.64 mg | (15 %) | ||
| Magnesium | 71.05 mg | (24 %) | ||
| Iron | 6.53 mg | (44 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 1.82 mg | (23 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Cholesterol | 133.31 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 medium, kitchen-ready Red mullet fillets (Each about 200 grams)
- salt
- freshly ground peppers
- 30 grams butter
- butter (for the baking dish)
- 2 onions
- 2 Tbsps olive oil
- 5 bay leaves
- 3 Tbsps black Olives
- 1 organic lemon
- ½ tsp sweet ground paprika
- 4 Tbsps parsley (freshly chopped)
- fennel fronds (for garnish)
Preparation steps
1.
Season the red mullet with salt and pepper. Grease a baking dish with butter and add the fish.
2.
Cut the onions into rings and sauté in oil until translucent. Spread onions with the bay leaves in the fish cavities. Rinse lemon and cut into thin slices.
3.
Top fish with lemon slices and olives and season with salt, pepper, paprika and parsley. Dot with 30 grams (approximately 2 tablespoons) butter.
4.
Cover the baking dish with aluminum foil and bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Serve garnished with fennel greens.
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