Red Mullet with Saffron Potatoes and Tomato Salsa
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
367
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,215 mg | (30 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 271 μg | (136 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams starchy potatoes
- 1 generous pinch Saffron
- salt
- 2 Tomatoes
- 2 garlic cloves
- ½ tsp cilantro
- 4 Tbsps freshly chopped Fresh herbs (dill and parsley)
- 5 Tbsps olive oil
- 1 Tbsp lemon juice
- peppers
- 4 Red mullet fillets
Preparation steps
1.
Rinse the potatoes and place in a saucepan with the saffron. Cover with cold water, season with salt, cover and simmer until knife-tender, about 30 minutes.
2.
Rinse, core and quarter the tomatoes, remove seeds and dice. Peel and finely chop the garlic. Coarsely grind the coriander seeds in a mortar and mix with the garlic, herbs, 4 tablespoons oil, lemon juice and the tomatoes. Season with salt and pepper.
3.
Rinse the fish, pat dry and season with salt and pepper. Heat the remaining oil in a skillet and saute the fish skin side down until golden brown, 2-3 minutes. Flip the fish over and cook 2-3 minutes over low heat.
4.
Drain the potatoes, coarsely crush and arrange on plates. Place the fish on top and serve with the tomato mixture.
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