Bengali Sea Bass with Rice
Bengali Sea Bass with Rice - A great composition for those who like to try new things: tender fillet in an aromatic spicy sauce.
Healthy, because
Even smarter
Nutritional values
Remarkable about the limes is the content of essential oils, minerals, as well as folic acid, vitamin A and vitamin E. The proteins from the fish and the fiber from the rice ensure that the spicy dish keeps you full for a long time.
If you want to save some more fat, you can use yogurt with 3.5% fat instead of Greek yogurt.
(Percentage of daily recommendation)
| Calorie | 439 cal. | (21 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 8.6 μg | (14 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,076 mg | (27 %) | ||
| Calcium | 236 mg | (24 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 7 ½ ozs Brown basmati rice
- salt
- 1 ¾ ozs onions
- 2 garlic cloves
- ¾ oz ginger (1 piece)
- 1 green chili pepper
- 1 Tbsp Panch Phoron (Bengali 5-spice mixture)
- 2 Tbsps sesame oil
- 1 Tbsp cilantro
- 1 tsp ground paprika
- ½ tsp ground Turmeric
- 2 pinches Chili powder
- 12 ozs Vegetable broth
- 2 ¾ ozs pureed Tomatoes
- 5 ozs Greek yogurt
- 22 ozs fish fillets (sea bass)
- 2 ½ ozs cilantro (1 handful)
- 2 organic limes
Preparation steps
Cook rice in salted water according to package instructions over low heat for approx. 30 minutes. Meanwhile, peel and finely chop onion, garlic and ginger. Halve, seed, wash and chop the chili pepper.
Toast Panch Phoron in a wok or pan without fat briefly over medium heat until the spices begin to smell fragrant, let cool and pound in a mortar.
In a wok or frying pan, heat oil. Sauté onion, garlic and ginger for 2 minutes over medium heat. Add chilies, salt, panch phoron and remaining spices and sauté. Deglaze with half the broth, stir in tomatoes and simmer over low heat for 5 minutes. Then add yogurt and stir well, add remaining broth and simmer sauce for another 6-8 minutes over low heat. Season sauce with salt to taste.
Rinse the fish, cut into pieces and cook in the sauce for 7-8 minutes over low heat. Wash cilantro, shake dry, and chop finely.
Rinse limes, rub dry and cut in half. Arrange rice with the fish and sauce on plates, sprinkle with cilantro and serve with limes.
