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Apulian Cooking
Protein of high biological quality
The fatty acid Omega 3 and other nutritional substances make it an extraordinary food.
Positive effects even on the I.Q.
by Novella Pranzo
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Red mullet. Photo by Dario Ersetti

Red Mullet with Tomatoes


   4 servings:


- 1 Kg of red mullet (weighing about 400 grams when filleted )

- 10 fiaschetto tomatoes

- 1 bunch of parsley

- 1 clove of garlic

- 5 spoonfuls of extra virgin olive oil

- half a lemon

- salt

- pepper



   Nutrition facts per serving:


- calories : 295 Kcl

- protein: 16 g

- fats: 24,50 g

- saturated: 4,50 g

- polyunsaturated: 2,50 g

- cholesterol: 70 mg

- carbohydrates: 2,50 g


      Red mullet are very versatile in cooking. They can be grilled (dietetic method par excellence) or baked in the oven in a bundle with olive oil and various types of seasoning, or if you find some very small, tender red mullet then why not forget the diet once in a while and fry them? They taste so good.

      Red mullet belong to a very important category for our diet: fish. It is one of the staples of a Mediterranean diet, a protein-rich food of high biological quality, like all animal products, but much more digestible thanks to a minimal presence of connective tissue.

      Fish is also very rich in mineral salts like phosphorous, calcium, iodine, fluoride and selenium that regulate the circulatory, nervous and muscular functions, but also in vitamins like B6, D and A. The latter helps us achieve attractive skin and protects our sight because it protects the epithelium (the tissues that cover the body, composed of several cellular layers).

      The Salghrenska Institute of the University of Gothenburg in Sweden has recently carried out research on the benefits of the consumption of fish on males between the ages of 15 and 18. The results of this study show that if you eat fish at least once a week, you can increase your I.Q. by about 6%.

      These positive effects are due to the presence of Omega 3 fatty acids in fish, since they are very useful to the efficient functioning of the cardio-vascular system and in fact, help to prevent and reduce the accumulation of triglycerides and “bad” cholesterol (LDL). Phospholipids are also present in good quantities, and are important fats in the functioning of the nervous system.

      An excellent, tasty and high quality food, then, that our sea donates with generosity; it would be best to eat it at least three times a week.

      Oily or low-fat, fresh or frozen, it should be eaten often if you want to benefit from its extraordinary effects.

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