Low-Cal Dinner

Baked Whole Sea Bream

with Fennel
3.666665
Average: 3.7 (6 votes)
(6 votes)
Baked Whole Sea Bream

Baked Whole Sea Bream - A taste of summer and Southern France - irresistibly delicious

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Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
405
calories
Calories

Healthy, because

Even smarter

Nutritional values

All around the Mediterranean, sea bream are not only appreciated for their taste: with a lot of iodine and protein, they belong to the group of particularly beneficial sea fish, and the thick portion of B vitamins is really good for stressed nerves.

Fennel is rightly regarded as beneficial to the stomach: the essential oil in particular, which provides the typical taste, has a calming effect. Plenty of minerals and vitamins from the B group are added as plus points.

1 serving contains
(Percentage of daily recommendation)
Calorie405 kcal(19 %)
Protein44 g(45 %)
Fat17 g(15 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.5 mg(63 %)
Vitamin D2 μg(10 %)
Vitamin E10.4 mg(87 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.6 mg(105 %)
Vitamin B₆0.8 mg(57 %)
Folate59 μg(20 %)
Pantothenic acid1.4 mg(23 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C44 mg(46 %)
Potassium1,010 mg(25 %)
Calcium120 mg(12 %)
Magnesium96 mg(32 %)
Iron3.7 mg(25 %)
Iodine100 μg(50 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.5 g
Uric acid283 mg
Cholesterol192 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 Sea bream (each about 7 ounces, ready to cook)
1 lb waxy potatoes
2 Tbsps Canola oil
salt
peppers
1 Fennel bulb (about 250 grams)
2 tsps ground paprika (hot)
1 tsp fennel seeds
3 Tbsps olive oil
1 lemon
How healthy are the main ingredients?
olive oilpotatosaltFennel bulblemon
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Baking sheet, 1 Citrus juicer, 1 Paper towel, 1 Small bowl

Preparation steps

1.
Baked Whole Sea Bream preparation step 1

Rinse fish inside and out and pat dry thoroughly with paper towels. Slit the skin on both sides several times.

2.
Baked Whole Sea Bream preparation step 2

Scrub potatoes thoroughly and cut into 5 mm (approximately 1/4 inch) thick slices. Spread canola oil on a baking sheet. Arrange potato slices next to each other on sheet and season with salt and pepper.

3.
Baked Whole Sea Bream preparation step 3

Rinse and dry fennel, then cut lengthwise into thin slices. Arrange over the potatoes and season with salt. Mix paprika, fennel seeds and some salt and pepper in a small bowl.

4.
Baked Whole Sea Bream preparation step 4

Sprinkle sea bream on both sides with the spice mixture. Place on the vegetables and drizzle with olive oil. Bake on bottom rack of preheated oven at 225°C / 425°F for about 20 minutes.

5.
Baked Whole Sea Bream preparation step 5

Juice the lemon. Sprinkle sea bream with the lemon juice and serve with potatoes and fennel.