Baked Sea Bass
Healthy, because
Even smarter
Nutritional values
For a freshwater fish, perch is rich in omega-3 fatty acids, which are important for our brain. The fatty acids are involved in the formation of new connections and signal transmission. In addition, the fish scores with vitamin E, which as an antioxidant protects unsaturated fatty acids from oxidation.
Instead of the rice, you can also serve fried potatoes with the oven-baked perch. You can find out how to prepare them in a smart way here.
(Percentage of daily recommendation)
| Calorie | 116 cal. | (6 %) | ||
| Protein | 3.47 g | (4 %) | ||
| Fat | 10.27 g | (9 %) | ||
| Carbohydrates | 3.01 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 88.28 mg | (11,035 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.29 mg | (2 %) | ||
| Vitamin B₁ | 0.01 mg | (1 %) | ||
| Vitamin B₂ | 0.02 mg | (2 %) | ||
| Niacin | 0.78 mg | (7 %) | ||
| Vitamin B₆ | 0.02 mg | (1 %) | ||
| Folate | 1.06 μg | (0 %) | ||
| Pantothenic acid | 0.11 mg | (2 %) | ||
| Vitamin B₁₂ | 0.27 μg | (9 %) | ||
| Vitamin C | 15.2 mg | (16 %) | ||
| Potassium | 42.56 mg | (1 %) | ||
| Calcium | 24.73 mg | (2 %) | ||
| Magnesium | 4.62 mg | (2 %) | ||
| Iron | 0.32 mg | (2 %) | ||
| Zinc | 0.18 mg | (2 %) | ||
| Saturated fatty acids | 6.34 g | |||
| Cholesterol | 40.1 mg |
Preparation steps
Preheat oven to 200°C (400°F), top and bottom heat. Line baking sheet with parchment paper. Rinse fish inside and out, pat dry. Rinse lemon, squeeze juice out of half and cut the other half into slices. Cover the fish inside and out with lemon juice, season with salt and pepper. Melt butter and brush the fish with about half. Arrange lemon slices on the fish and in the abdomen. Place on the baking sheet. Bake for 40 minutes occasionally basting with the remaining butter.
Allow to cool slightly and serve as is or on a bed of mixed greens.
