Red Mullet Wrapped in Paper

Gluten Free
Dairy Free
Health score
46%
Red Mullet Wrapped in Paper
160 min.
4
343kcal

Suggestions

Ingredients

  •  bay leaves crushed
  • 0.5 cup olives black pitted finely chopped
  • teaspoon pepper black freshly ground
  • cloves garlic crushed
  •  juice of lemon juiced
  • servings lemon wedges 
  • 0.5 cup olive oil extra-virgin
  • 32 ounce mullets red cleaned
  • servings salt 

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven
  • knife
  • whisk
  • baking pan

Directions

  1. Special equipment: parchment paper
  2. Place the fish in a single layer in the baking dish or a non-reactive casserole. In a small bowl, combine the lemon juice, garlic, 1/4 cup of the olive oil, the bay leaves and pepper and whisk to emulsify.
  3. Pour the marinade over the fish. Cover and refrigerate for 2 hours, turning the fish once.
  4. Preheat the oven to 400 degrees F.
  5. Cut 4 sheets of parchment paper that are large enough to hold a single fish with a few inches margin when folded in half. Fold each one crosswise in half to mark the center, and then unfold.
  6. Brush each sheet with 1 tablespoon of the remaining olive oil.
  7. Remove the fish from the marinade and place 1 on 1 side of each piece of paper. Season with salt and pepper and sprinkle with olives. Fold the paper over to enclose the fish and then fold the edges over all around, making a couple or triple fold to seal.
  8. Place the packages on 1 or 2 baking sheets and bake for 10 minutes, or until puffed.
  9. Transfer to serving plates. Slash the top of each package open with a sharp knife and serve immediately, with the lemon wedges.

Nutrition Facts

Calories343kcal
Protein52.87%
Fat44.59%
Carbs2.54%

Properties

Glycemic Index
21.88
Glycemic Load
0.22
Inflammation Score
-6
Nutrition Score
20.649565271709%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
1.36mg
Naringenin
0.11mg
Apigenin
0.02mg
Luteolin
0.15mg
Myricetin
0.03mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:343.22kcal
17.16%
Fat:16.63g
25.58%
Saturated Fat:3.64g
22.76%
Carbohydrates:2.13g
0.71%
Net Carbohydrates:1.35g
0.49%
Sugar:0.32g
0.36%
Cholesterol:111.13mg
37.04%
Sodium:605.03mg
26.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.36g
88.73%
Selenium:83.18µg
118.83%
Vitamin B3:11.86mg
59.29%
Phosphorus:505.82mg
50.58%
Vitamin B6:0.99mg
49.74%
Vitamin E:3.71mg
24.72%
Potassium:839.01mg
23.97%
Vitamin D:3.4µg
22.68%
Vitamin B5:1.76mg
17.55%
Magnesium:69.48mg
17.37%
Vitamin B1:0.21mg
14.23%
Iron:2.55mg
14.15%
Vitamin B2:0.19mg
10.99%
Calcium:108.2mg
10.82%
Vitamin B12:0.5µg
8.32%
Zinc:1.22mg
8.11%
Vitamin C:6.66mg
8.07%
Copper:0.15mg
7.45%
Vitamin A:353.46IU
7.07%
Manganese:0.13mg
6.65%
Folate:22.79µg
5.7%
Vitamin K:4.56µg
4.34%
Fiber:0.79g
3.14%