Striped Red Mullet Fish in oven

Here's a simple recipe for Striped Red Mullet Roasted in the Oven:

 INGREDIENTS:

•  4 striped red mullets, cleaned and scaled
•  4 tablespoons olive oil
•  1 lemon, thinly sliced
•  4 garlic cloves, sliced
•  Fresh rosemary or thyme sprigs
•  Salt and pepper to taste
•  1 teaspoon paprika (optional)
•  1/2 cup cherry tomatoes, halved
•  1 small red onion, sliced
•  Fresh parsley, chopped for garnish

 INSTRUCTIONS:

1. Preheat the Oven:

   - Preheat your oven to 375°F (190°C).

2. Prepare the Fish:

   - Rinse the mullets under cold water and pat them dry with paper towels.

   - Make 2-3 diagonal cuts on each side of the fish to help the flavors penetrate.

3. Season the Fish:

   - Rub the fish with olive oil inside and out.

   - Season generously with salt, pepper, and paprika if using.

   - Stuff each fish with lemon slices, garlic slices, and a sprig of rosemary or thyme.

4. Prepare the Baking Dish:

   - In a baking dish, arrange the cherry tomatoes and red onion slices.

   - Place the seasoned mullets on top of the vegetables.

5. Roast the Fish:

   - Drizzle a bit more olive oil over the fish and vegetables.

   - Roast in the preheated oven for about 20-25 minutes, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

6. Garnish and Serve:

   - Once done, remove the fish from the oven and sprinkle with fresh parsley.

   - Serve hot with the roasted vegetables and lemon wedges on the side.

 Nutritional Information (per serving, based on 4 servings):

- Calories: 300-350 kcal

- Protein: 30g

- Carbohydrates: 5g

- Fat: 20g

- Fiber: 2g

- Vitamin A: 10% DV

- Vitamin C: 20% DV

- Calcium: 6% DV

- Iron: 8% DV

Boldsky Highlights 9 Health Benefits of Eating Fish

Boldsky outlined nine compelling health reasons why everyone should incorporate more fish into their diets:

• Combating Alzheimer's Disease: A 2016 American study revealed that regular fish consumption improves brain gray matter, which protects brain cells from rapid degeneration and prevents age-related cognitive decline associated with Alzheimer's disease.

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• Improving Sleep Quality: Fish is a rich source of vitamin D, which plays a crucial role in enhancing sleep quality.

• Lowering Cholesterol Levels: Omega-3 fatty acids in fish effectively lower cholesterol levels and prevent its buildup in the body.

• Reducing the Risk of Autoimmune Diseases: Fish consumption can help reduce the risk of developing autoimmune diseases.

These compelling health benefits highlight the importance of incorporating fish into a balanced and nutritious diet. By making fish a regular part of your meals, you can significantly enhance your overall well-being and reduce the risk of various chronic diseases.