Coconut Sea Bass
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.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 890 mg | (22 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 314 mg | |||
| Cholesterol | 187 mg |
Ingredients
- Ingredients
- 3 Sea bass (each about 14 ounces)
- 3 small onions
- 3 garlic cloves
- 11 ozs fresh Spinach
- 1 pc fresh ginger
- 3 Tbsps vegetable oil
- salt
- 1 tsp Coriander
- ½ tsp Fenugreek seed
- 1 tsp Chili powder
- 1 tsp Turmeric
- ¾ cup Coconut milk (9% fat)
- ¾ cup fish stock
- 1 ½ Tbsps Tamarind paste (from a jar)
- peppers
Preparation steps
Carefully scale fish, if needed. If present, remove the head and cut off the fins with kitchen shears.
Cut through abdominal cavity and clean thoroughly, then cut fish crosswise about 3 cm (approximately 1 1/4 inches) thick.
Peel the onions and cut into very thin strips. Peel and finely dice garlic.
Wash and spin dry the spinach.
Peel and cut ginger root into very thin strips.
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.
Add onions and garlic to pot and sauté until slightly browned, 5-6 minutes, stirring occasionally. Add spices and sauté for 1 more minute.
Pour coconut milk, fish stock and tamarind water into pot and bring to a boil. Cook 3-4 minutes over medium heat.
Return fish to pot, cover and cook over low heat until opaque throughout, 5-6 minutes, turning once halfway through.
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.