Braised Mullet and Squid with Anchovy Herb Stuffing
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,003 cal. | (48 %) | ||
| Protein | 104 g | (106 %) | ||
| Fat | 44.35 g | (38 %) | ||
| Carbohydrates | 30.98 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.39 g | (18 %) |
| Vitamin A | 1,187.35 mg | (148,419 %) | ||
| Vitamin D | 0.44 μg | (2 %) | ||
| Vitamin E | 8.34 mg | (70 %) | ||
| Vitamin B₁ | 0.46 mg | (46 %) | ||
| Vitamin B₂ | 1.73 mg | (157 %) | ||
| Niacin | 43.38 mg | (362 %) | ||
| Vitamin B₆ | 1.54 mg | (110 %) | ||
| Folate | 121.51 μg | (41 %) | ||
| Pantothenic acid | 3.82 mg | (64 %) | ||
| Biotin | 15.29 μg | (34 %) | ||
| Vitamin B₁₂ | 4.69 μg | (156 %) | ||
| Vitamin C | 128.01 mg | (135 %) | ||
| Potassium | 2,834.26 mg | (71 %) | ||
| Calcium | 323.32 mg | (32 %) | ||
| Magnesium | 312.75 mg | (104 %) | ||
| Iron | 9.81 mg | (65 %) | ||
| Iodine | 13.2 μg | (7 %) | ||
| Zinc | 7.72 mg | (97 %) | ||
| Saturated fatty acids | 8.18 g | |||
| Cholesterol | 846.75 mg |
Ingredients
- Ingredients
- Red mullet fillets
- 1 stalk Celery
- 1 bunch parsley
- 750 grams ripe Tomatoes
- 3 garlic cloves
- 5 Tbsps olive oil
- 1 dried chili pepper
- salt
- 125 milliliters dry Red wine
- 8 small Red mullet fillets or 4 large (total 1200 grams); ready to cook
- stuffed Calamari
- 8 medium sized Calamari (tubes)
- 250 grams small Calamari (tentacles)
- ½ lemon (juiced)
- 4 Anchovy fillet
- 2 Tbsps chopped parsley
- 1 tsp chopped rosemary
- 2 garlic cloves
- 1 egg
- 3 Tbsps breadcrumbs
- salt
- freshly ground peppers
- 3 Tbsps olive oil
- 200 milliliters dry white wine
- 500 grams Swiss chard
- 3 Tbsps Tomatoes (puree)
Preparation steps
Rinse the celery and remove the strings. Cut into 1 cm (approximately 1/2-inch) pieces. Rinse the parsley, shake dry and chop finely. blanch the tomatoes in a pot of boiling water for 10 seconds. Drain, peel, quarter, core and chop. Peel the garlic and slice.
For the red mullet: In a large, wide pan heat 5 tablespoons of oil. Add the garlic and half the parsley and saute briefly. Add the tomatoes, the chile pepper and the wine. Season with salt, cover and simmer, stirring occasionally for 20 minutes.
Rinse the red mullet and dry well. Gently place the fish in the pan with the sauce. Cover and cook over low heat until the fish is cooked through, 15-20 minutes.
Serve the red mullet with the tomato sauce on plates and sprinkled with the remaining.
For the calamari: Rinse, dry and sprinkle the inside of the calamari tubes with the juice of 1/2 lemon. Finely chop the tentacles. Rinse the anchovies, pat dry and finely chop.
Peel the garlic. In a bowl, whisk together the egg, herbs, anchovies and tentacles with the breadcrumbs, and season with salt and pepper.
Stuff the tubes: Loosely stuff the calamari tubes with the breadcrumb mixture and sew up securely with then kitchen string. Heat the olive oil in a large skillet, saute the stuffed calamari on all sides, drizzle with a few drops of olive oil and pour in the white wine. Cover and simmer over low heat until the calamari are tender, about 30 minutes.
Meanwhile, clean and rinse the swiss chard, remove the stem ends and cut the chard into 1 cm (approximately 1/2-inch) wide strips. Blanch in a pot of boiling salted water for 3 minutes. Drain, run under cold water and drain well. Add to the pan with the squid 3-5 minutes before the squid is finished cooking. Season with salt and pepper and stir in the tomato puree.
