Herb Crusted Sea Bream
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
395
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 395 cal. | (19 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 26.1 μg | (44 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 404 mg | (10 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 62 μg | (31 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Sea bream (each approx 450 g | 1 lb; cleaned and gutted)
- 4 Tbsps olive oil
- 2 cloves garlic cloves
- 2 cups fresh breadcrumbs
- 3 Tbsps chopped parsley
- 2 Tbsps chopped thyme
- lemon juice (from 1 lemon)
- 2 lemons (sliced)
Preparation steps
1.
Heat the oven to 230ºC (220º fan) 450ºF, gas 8.
2.
Cut 3 slashes along each side of the fish with a sharp knife. Rub the fish all over with a little oil and place each on a large sheet of kitchen parchment.
3.
Heat the remaining oil in a skillet and gently cook the garlic until soft. Stir in the breadcrumbs, parsley, thyme and lemon juice and season with salt and pepper.
4.
Tuck the lemon slices into the slashes, the belly and the mouth of the fish. Scatter the herb crust over the fish and scrunch the edges of the parchment together to make a parcel.
5.
Bake in the oven for 25 minutes and serve immediately.
