Red Mullet Fillets with Haricots Verts and Dried Apricots

Gluten Free
Dairy Free
Health score
21%
Red Mullet Fillets with Haricots Verts and Dried Apricots
45 min.
4
229kcal

Suggestions


Indulge in a delightful culinary experience with our Red Mullet Fillets with Haricots Verts and Dried Apricots. This exquisite dish is not only a feast for the eyes but also a celebration of flavors that will transport your taste buds to the Mediterranean coast. The tender, flaky red mullet fillets, known for their rich taste and vibrant color, are perfectly complemented by the crisp haricots verts and the sweet, chewy bites of dried apricots.

What makes this recipe even more appealing is its commitment to health-conscious dining. With gluten-free and dairy-free features, it caters to a variety of dietary preferences without compromising on taste. Each serving is a light yet satisfying option, clocking in at just 229 calories, making it an ideal choice for an antipasti, starter, or even a snack.

The combination of fresh mint and toasted pine nuts adds a delightful crunch and aromatic freshness, elevating the dish to new heights. Whether you're hosting a dinner party or simply looking to impress your family with a gourmet meal, this recipe is sure to leave a lasting impression. So, roll up your sleeves and get ready to create a dish that not only nourishes the body but also delights the senses!

Ingredients

  • ounce filets whole red with skin (from four 3/4-pound fish), pin bones removed with tweezers ( mullet)
  •  apricot dried cut into 1/4-inch dice
  • 0.3 pound haricots verts trimmed cut into 1/4-inch pieces
  • small mint leaves 
  • 0.3 cup olive oil extra virgin extra-virgin divided for drizzling (preferably from Liguria)
  • 0.3 cup pinenuts toasted

Equipment

  • frying pan
  • oven
  • knife
  • spatula

Directions

  1. Pat fish dry, then score skin of each fillet twice diagonally with a sharp knife to help prevent them from curling in pan.
  2. Brush skin side with 1 tablespoon oil (total) and arrange fillets skin side down on a tray.
  3. Brush flesh sides with another tablespoon oil and season with 1/2 teaspoon salt.
  4. Preheat oven to 200°F.
  5. Heat 1 tablespoon oil in a large heavy skillet over medium-high heat until it shimmers. Sauté haricots verts, apricots, and toasted pine nuts until beans are crisp-tender with some golden edges, about 4 minutes.
  6. Remove from heat, then stir in mint and 1/4 teaspoon salt. Divide among 4 plates and keep warm in oven. Wipe out skillet.
  7. Heat cleaned skillet and another dry large heavy skillet (not nonstick) over medium-high heat 2 minutes.
  8. Add 1/2 tablespoon oil to one skillet, swirling to coat, then place 4 fillets skin side down in skillet, immediately pressing each one flat with a spatula to prevent curling before adding the next. Swirl remaining 1/2 tablespoon oil in other skillet, then add remaining fillets in same manner. Cook fish, without turning, pressing flat as necessary, until skin is golden and fish is almost cooked through (it will continue to cook from residual heat), 3 to 4 minutes.
  9. Arrange 2 fillets, skin side up, over vegetables on each plate.
  10. Drizzle plates lightly with additional oil.

Nutrition Facts

Calories229kcal
Protein7.98%
Fat73.2%
Carbs18.82%

Properties

Glycemic Index
19.85
Glycemic Load
2.96
Inflammation Score
-6
Nutrition Score
9.3452174093412%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.03mg
Apigenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.17mg
Myricetin
0.05mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:228.56kcal
11.43%
Fat:19.51g
30.02%
Saturated Fat:2.32g
14.48%
Carbohydrates:11.29g
3.76%
Net Carbohydrates:9.06g
3.29%
Sugar:7.94g
8.83%
Cholesterol:6.1mg
2.03%
Sodium:11.64mg
0.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.79g
9.58%
Manganese:0.86mg
42.88%
Vitamin K:29.31µg
27.92%
Vitamin E:3.5mg
23.31%
Vitamin A:712.03IU
14.24%
Phosphorus:100.36mg
10.04%
Magnesium:39.2mg
9.8%
Potassium:329.43mg
9.41%
Copper:0.18mg
9.17%
Fiber:2.23g
8.92%
Selenium:5.24µg
7.49%
Iron:1.32mg
7.32%
Vitamin B3:1.26mg
6.28%
Vitamin C:5.02mg
6.09%
Vitamin B6:0.11mg
5.67%
Zinc:0.75mg
4.99%
Vitamin B1:0.07mg
4.97%
Vitamin B2:0.08mg
4.54%
Folate:17.82µg
4.45%
Calcium:24.95mg
2.49%
Vitamin B12:0.13µg
2.15%
Vitamin B5:0.2mg
1.96%
Source:Epicurious