Grilled Rosemary Mahi-Mahi
Grilled rosemary Mahi-Mahi - Whole fish with aromatic filling. Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
The gilthead scores with abundant satiating protein and a lot of iodine. As an elementary component of thyroid hormones, this trace element is involved in energy metabolism. The refreshing purslane even supplies significant amounts of omega-3 fatty acids and provides us with iron.
If you like, sprinkle the salad with a handful of roughly chopped nuts (for example walnuts, almonds or cashew nuts). This brings not only crunch, but also protein, vitamin E and unsaturated fatty acids into play.
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 24.4 μg | (41 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.9 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 19 μg | (6 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 254 mg | (6 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 17 mg | (6 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 62 μg | (31 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 21 mg | |||
| Cholesterol | 153 mg |
Ingredients
- Ingredients
- 18 ozs Mahi Mahi fillet (scaled, ready to cook)
- salt
- peppers
- 1 clove garlic cloves
- 2 cloves shallots
- 4 sprigs rosemary
- 5 Tbsps olive oil
- 1 small lemon
- 1 bunch Spinach
- 2 tsps parsley
- 2 tsps Dill
- ½ bunch parsley
- 1 Apple
- ½ bunch Radish
- 1 ½ ozs Sprout (e.g. radish or radish sprouts)
- 3 Tbsps balsamic vinegar
- 1 tsp Mustard
- 1 tsp honey
- edible Violet
Kitchen utensils
Preparation steps
Rinse fish inside and outside and pat dry. Season with salt and pepper on all sides.
For the filling, peel garlic and shallots and dice them finely. Wash the rosemary and shake dry. Put garlic, shallots and rosemary into the belly cavities of the fish and close each opening with 2 toothpicks. Brush the Mahi with 1 tbsp. oil each and place them in grill baskets.
Cut the lemon into thin slices and spread on the Mahi. Close the grill basket, place on a hot grill rack and grill for 15-20 minutes, turning once.
Meanwhile, wash the spinach, chervil, dill and parsley and shake dry. Pluck leaves of chervil, dill and parsley, mix with spinach and arrange on 4 plates.
Clean, wash and core the apple and cut it into sticks. Clean, wash and slice radishes. Rinse sprouts and drain well. Spread apple, radishes and sprouts on the salad.
Mix balsamic vinegar with mustard, honey and remaining oil. Season to taste with salt and pepper, pour over the salad and garnish with violet flowers. Arrange the sea bream with the salad.
