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.
- Reducing Heart Disease Risk: Fish consumption lowers the risk of heart disease due to its abundance of omega-3 fatty acids, which promote cardiovascular health.
- Alleviating Depression: Consuming fish regularly can boost serotonin production in the brain, effectively reducing symptoms of depression.
- Enhancing Eye Health: Omega-3 fatty acids are renowned for their ability to improve eye health by nourishing eye muscles and nerves.
- Treating Arthritis: The combination of vitamin E and fatty acids found in fish helps alleviate arthritis symptoms.
- Lowering Cancer Risk: An American study suggests that incorporating fish into one's diet can reduce the risk of developing various cancers, including colon and pancreatic cancer.
- 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.