Baked Sea Bream with Mussels and Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 597 cal. | (28 %) | ||
| Protein | 67 g | (68 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 20 μg | (100 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 80.3 μg | (134 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 25.2 mg | (210 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 271 μg | (90 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 25.2 μg | (56 %) | ||
| Vitamin B₁₂ | 19.2 μg | (640 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 1,708 mg | (43 %) | ||
| Calcium | 320 mg | (32 %) | ||
| Magnesium | 176 mg | (59 %) | ||
| Iron | 11.6 mg | (77 %) | ||
| Iodine | 436 μg | (218 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 568 mg | |||
| Cholesterol | 392 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 2 Sea bream (ready to cook, each about 300 grams)
- 3 Tbsps olive oil
- 400 grams mixed mussels (such as clams, mussels, cockles)
- 6 stalks green Asparagus
- 150 grams green Beans
- 150 grams Cherry tomatoes
- 2 garlic cloves
- 1 organic lemon
- Sea salt
- freshly ground peppers
- 1 sprig parsley
- 1 sprig Dill
- 1 tsp Red peppercorns
- 100 milliliters dry white wine
Preparation steps
Rinse sea bream and pat dry.
Brush large piece of aluminum foil with 1 tablespoon of oil.
Rinse mussels thoroughly and brush, discard all opened ones. Peel bottom thirds of asparagus, cut each stalk crosswise and cut in half lengthwise. Rinse and peel beans. Rinse tomatoes and remove stems. Peel and halve garlic. Cut lemon into slices. Spread lemon, asparagus, beans, tomatoes and garlic on a foil. Season fish inside with sea salt and pepper and place on top of vegetables. Arrange mussels around. Sprinkle with herbs and red pepper, season with salt and drizzle with remaining oil. Pull up foil and pour white wine. Fold aluminum foil tightly. Bake in preheated oven at 180°C (approximately 350°F) for about 30 minutes. Remove from oven and serve (discard all unpopened mussels).
