Crusted Sea Bass
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
492
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 85 μg | (142 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 946 mg | (24 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 263 mg | |||
| Cholesterol | 125 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps olive oil
- 2 cloves garlic cloves (finely chopped)
- 1 red Bell pepper (deseeded and finely chopped)
- 2 cups fresh breadcrumbs
- 1 Tbsp chopped parsley
- 1 Tbsp chopped thyme
- ½ cup black Olives (pitted and finely chopped)
- 1 lemon (juiced)
- 1 Tbsp butter
- 4 Sea bass fillet (skinned)
- ½ cup white wine
- ½ cup fish stock (or water)
- Lettuce (to garnish)
- Lemon wedge (to garnish)
Preparation steps
1.
Heat the oil in a large frying pan (skillet) and gently cook the garlic and chopped bell pepper until soft.
2.
Add the breadcrumbs, cook until lightly browned and crisp then stir in the parsley, thyme, olives and lemon juice. Season with salt and pepper, remove from the pan and set aside.
3.
Wipe the pan clean with kitchen paper. Heat the butter over a gentle heat and place the fish fillets in the pan.
4.
Pour over the wine and stock, bring to a simmer then cover with a lid or tin foil and poach gently for 10 minutes or until the fish is cooked through.
5.
Remove the fish from the pan with a slotted spoon and place on serving plates. Spoon over the herb crust and serve garnished with the lettuce and lemon wedges.
