Roasted Red Mullet

Roasted Red Mullet

Roasted Red Mullet

MAIN MEAL

MAIN MEAL

Roasted Red Mullet - Sliced Turnips - Spiced Boiled Potatoes

INGREDIENTS

4 servings
Red Mullet 1 kg
Shallots 8 (80 g)
Garlic 4 cloves (12 g)
Tomatoes 2 medium (300 g)
Bay leaves 8 leaves
Olive oil 2 tbsp (20 g)
Salt
Black pepper
Thyme
Ground paprika

RECIPE

Clean and wash the red mullets, and place on baking paper on a tray. Chop the shallots and tomatoes and place around the fish. Mix the black pepper, ground red pepper, and salt in the olive oil. Spread this over the fish. Add the whole cloves of garlic. Place the bay leaves over the fish. Bake in a preheated oven for 35 minutes at 180 degrees Celsius.
ENERGY AND NUTRITION FACTS
Nutrition Facts 1 serving (%) Daily Value
Women (age 25-50) Men (age 25-50)
Energy 211.8 kcal 11 11
Carbohydrate 3.2 g 1 1
Protein 34 g 60 60
Fat 6.8 g 10 10
Fiber 1 g 3 3
Vitamin A 83.1 mcg 10 8
Vitamin E (equivalent) 1.8 mg 15 13
Vitamin B2 0.4 mg 31 26
Total Folic Acid 47.4 mcg 12 12
Calcium 42.4 mg 4 4
Iron 1.5 mg 10 15
Zinc 1.3 mg 19 13
Vitamin C 20.8 mg 21 21
Potassium 877.2 mg 25 25
Phosphorus 374.1 mg 53 53
Magnesium 55.4 mg 18 16
Vitamin B6 0.6 mg 53 42
Vitamin B12 5.4 mcg 100 100


 

Roasted Red Mullet:


 

The World Health Organization recommends eating fish at least twice a week.
One serve of roasted red mullet gives you all the vitamin B12 you need for the day.
You can supply half of your daily requirement of phosphorus with one portion.
This meal also meets 60 percent of your daily protein needs.


References:

1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012

FOOD COMPOSITION OF MENU OF THE DAY
Energy and Nutrition Facts In 1 serving
Energy 289.3 kcal
Carbohydrate 18.6 g
Protein 36.7 g
Fat 7 g
Fiber 4.9 g
Vitamin A 85.4 mcg
Vitamin E (equivalent) 1.9 mg
Vitamin B2 0.4 mg
Total Folic Acid 78 mcg
Calcium 69.8 mg
Iron 2.4 mg
Zinc 1.8 mg
Vitamin C 50.4 mg
Potassium 1419.5 mg
Phosphorus 439 mg
Magnesium 83.1 mg
Vitamin B6 0.9 mg
Vitamin B12 5.4 mcg

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+90 216 524 1548
info@sabriulkervakfi.org
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