Baked Whole Sea Bream
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.
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 283 mg | |||
| Cholesterol | 192 mg |
Ingredients
- 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
Preparation steps
Rinse fish inside and out and pat dry thoroughly with paper towels. Slit the skin on both sides several times.
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.
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.
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.
Juice the lemon. Sprinkle sea bream with the lemon juice and serve with potatoes and fennel.