EatSmarter exclusive recipe

Coconut Sea Bass

with Spinach and Ginger
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Average: 5 (1 vote)
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Coconut Sea Bass

Coconut Sea Bass - Succulent and flavorful - sea bass is a favorite among fish lovers

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
282
calories
Calories

Healthy, because

Even smarter

Nutritional values

This delicious meal brings high-quality protein and many beneficial micronutrients. The spicy ginger in the vegetables strengthens the stomach, and the iron content in one portion of this dish covers one-third of the daily requirement.

This dish can also be prepared with other types of fish. For example, if you use a high-fat sea fish, you increase your intake of health-promoting, polyunsaturated fatty acids.

1 serving contains
(Percentage of daily recommendation)
Calorie282 kcal(13 %)
Protein44 g(45 %)
Fat9 g(8 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.7 mg(88 %)
Vitamin D1.9 μg(10 %)
Vitamin E5.7 mg(48 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.8 mg(98 %)
Vitamin B₆0.7 mg(50 %)
Folate44 μg(15 %)
Pantothenic acid1.1 mg(18 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C26 mg(27 %)
Potassium890 mg(22 %)
Calcium176 mg(18 %)
Magnesium100 mg(33 %)
Iron5.1 mg(34 %)
Iodine103 μg(52 %)
Zinc1.5 mg(19 %)
Saturated fatty acids4.7 g
Uric acid314 mg
Cholesterol187 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 Sea bass (each about 14 ounces)
3 small onions
3 garlic
11 ounces fresh Spinach
1 piece fresh ginger
3 tablespoons vegetable oil
salt
1 teaspoon Coriander
½ teaspoon Fenugreek seed
1 teaspoon Chili powder
1 teaspoon Turmeric
¾ cup Coconut milk (9% fat)
¾ cup fish stock
1 ½ tablespoons Tamarind paste (from a jar)
peppers
How healthy are the main ingredients?
gingerSpinachoniongarlicsaltTurmeric
Preparation

Kitchen utensils

1 Pot (with lid), 1 Skillet, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Kitchen shears, 1 Salad spinner, 1 Lid, 1 Bowl

Preparation steps

1.
Coconut Sea Bass preparation step 1

Carefully scale fish, if needed. If present, remove the head and cut off the fins with kitchen shears.

2.
Coconut Sea Bass preparation step 2

Cut through abdominal cavity and clean thoroughly, then cut fish crosswise about 3 cm (approximately 1 1/4 inches) thick.

3.
Coconut Sea Bass preparation step 3

Peel the onions and cut into very thin strips. Peel and finely dice garlic.

4.
Coconut Sea Bass preparation step 4

Wash and spin dry the spinach.

5.
Coconut Sea Bass preparation step 5

Peel and cut ginger root into very thin strips.

6.
Coconut Sea Bass preparation step 6

Heat half the oil in a large pot. Season fish pieces with salt and place in pot. Cook over medium heat until seared on both sides. Remove and place on a plate.

7.
Coconut Sea Bass preparation step 7

Add onions and garlic to pot and sauté until slightly browned, 5-6 minutes, stirring occasionally. Add spices and sauté for 1 more minute.

8.
Coconut Sea Bass preparation step 8

Pour coconut milk, fish stock and tamarind water into pot and bring to a boil. Cook 3-4 minutes over medium heat.

9.
Coconut Sea Bass preparation step 9

Return fish to pot, cover and cook over low heat until opaque throughout, 5-6 minutes, turning once halfway through. 

10.
Coconut Sea Bass preparation step 10

Heat the remaining oil in a skillet and sauté ginger over medium heat for 1 minute. Add spinach and cook for another 2-3 minutes, then season with salt and pepper. Divide spinach among plates, lift fish from pot and stack 2 pieces on top of each plate, then season broth in pot with salt and pepper and spoon some around spinach. Serve immediately.