Bass with Roasted Potatoes, Swiss Chard and Tomato
Nutritional values
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 9.1 μg | (15 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,881 mg | (47 %) | ||
| Calcium | 306 mg | (31 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 159 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 700 grams Grouper fillet (or redfish)
- salt
- peppers (from the mill)
- 2 Tbsps lemon juice
- 2 Tbsps Pastry flour
- 4 Tbsps butter
- 800 grams cooked potatoes (from the day before)
- ½ bunch scallions
- 2 sheets Swiss chard
- 30 grams golden raisin
- 2 Tbsps Pine nuts
- 2 garlic cloves
- 2 Tomatoes
- 1 Tbsp olive oil
Preparation steps
Rinse and cut the scallions into rings.
Rinse the swiss chard leaves, remove the stalk and cut into strips.
Rinse and slice the tomatoes.
Peel and thinly chop the garlic.
Briefly fry the sliced tomatoes in olive oil with the chopped garlic, turning once. Add salt and pepper to taste, remove and set aside.
Slice the potatoes. Add 2 tablespoons of butter to the pan, let them lather the potato slices, then fry until brown on both sides, turning often. At the end add the scallions, golden raisins, pine nuts and swiss chard leaves and fry for a minute or so. Season with salt and pepper.
Salted the fish fillets, sprinkle with pepper and lemon juice, then sprinkle all sides with flour.
In a second pan melt the remaining butter and the fry the fish fillets for about 3 minutes, or until golden brown on each side.
To serve, arrange vegetables with the fish fillets on plates and garnish with tomato and chopped garlic as desired.
