Red Mullet Baked in Grape (Vine) Leaves

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Red Mullet Baked in Grape (Vine) Leaves
45 min.
4
395kcal

Suggestions


Discover the exquisite flavors of the Mediterranean with our Red Mullet Baked in Grape Leaves. This delightful dish combines the delicate taste of red mullet, a prized catch known for its tender and flaky texture, with the aromatic essence of fresh parsley and garlic. Wrapped in tender grape leaves, this recipe not only enhances the fish's natural flavors but also adds a marvelous twist to your culinary repertoire.

Perfect for a healthy lunch or a casual dinner, this gluten-free and dairy-free dish is a sure hit for everyone at the table. The fresh lemon juice and slices infuse the fish with a zesty brightness, making each bite refreshingly delicious. With a ready time of just 45 minutes, this meal is as convenient as it is nutritious, clocking in at only 395 calories per serving. Take a break from the mundane and treat yourself and your loved ones to the vibrant taste of the sea.

Whether you're entertaining guests or simply enjoying a meal at home, Red Mullet Baked in Grape Leaves offers an enticing presentation and a burst of flavor that will transport you straight to the sun-kissed coasts of Greece. Join us on this culinary journey and delight your senses with this healthy and satisfying dish!

Ingredients

  • 0.5 cup parsley fresh finely chopped (25 g / 1 oz)
  •  garlic clove finely chopped
  • 150 grape leaves (vine)
  •  optional: lemon thinly sliced
  • tablespoons juice of lemon freshly squeezed
  • 0.5 cup olive oil for brushing (120 ml / 4 fl oz)
  • kg mullet red cleaned
  • servings salt and pepper 

Equipment

  • bowl
  • paper towels
  • oven

Directions

  1. Rinse the fish under cold running water and pat dry with paper towels. Season with salt and pepper, brush with a little oil, and chill in the refrigerator for 30 minutes. Preheat the oven to 350°F (180°C/Gas Mark
  2. and brush an ovenproof dish with oil.
  3. Combine the garlic and parsley in a bowl, season with salt and pepper, and divide the mixture among the cavities of the fish. Wrap each fish in 1 or 2 grape leaves, depending on its size, leaving the heads and tails uncovered.
  4. Put the fish into the prepared dish, pour the oil and lemon juice over them, and place a slice of lemon on each.
  5. Bake for about 20 minutes, or until the fish flakes easily, and serve immediately.
  6. Vefa's Kitchen by Vefa Alexiadou, published by Phaidon Press, $45.00, www.phaidon.com

Nutrition Facts

Calories395kcal
Protein52%
Fat36.11%
Carbs11.89%

Properties

Glycemic Index
21.88
Glycemic Load
0.87
Inflammation Score
-10
Nutrition Score
39.118260922639%

Flavonoids

Eriodictyol
6.5mg
Hesperetin
9.7mg
Naringenin
0.36mg
Apigenin
16.18mg
Luteolin
0.63mg
Kaempferol
0.13mg
Myricetin
1.31mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:394.53kcal
19.73%
Fat:15.86g
24.41%
Saturated Fat:3.7g
23.13%
Carbohydrates:11.76g
3.92%
Net Carbohydrates:6.51g
2.37%
Sugar:3.52g
3.91%
Cholesterol:122.5mg
40.83%
Sodium:365.3mg
15.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.41g
102.82%
Vitamin A:11266.85IU
225.34%
Vitamin K:167.29µg
159.32%
Selenium:92.25µg
131.79%
Vitamin B3:14.05mg
70.25%
Vitamin B6:1.29mg
64.71%
Phosphorus:602.23mg
60.22%
Manganese:1.2mg
59.79%
Vitamin C:38.42mg
46.57%
Potassium:1103.89mg
31.54%
Magnesium:115.88mg
28.97%
Vitamin E:4.15mg
27.67%
Calcium:263.86mg
26.39%
Vitamin D:3.75µg
25%
Iron:4.27mg
23.73%
Vitamin B5:2.11mg
21.1%
Fiber:5.25g
21.01%
Vitamin B2:0.35mg
20.7%
Vitamin B1:0.27mg
17.89%
Folate:71.11µg
17.78%
Copper:0.32mg
15.9%
Zinc:1.7mg
11.33%
Vitamin B12:0.55µg
9.17%
Source:Epicurious