Dorade with Citrus Sauce

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Dorade with Citrus Sauce
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
430
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie430 cal.(20 %)
Protein47 g(48 %)
Fat18 g(16 %)
Carbohydrates17 g(11 %)
Sugar added1 g(4 %)
Roughage4.7 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D4 μg(20 %)
Vitamin E5.7 mg(48 %)
Vitamin K10.1 μg(17 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin17.6 mg(147 %)
Vitamin B₆0.9 mg(64 %)
Folate101 μg(34 %)
Pantothenic acid2.1 mg(35 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C91 mg(96 %)
Potassium977 mg(24 %)
Calcium301 mg(30 %)
Magnesium102 mg(34 %)
Iron3.3 mg(22 %)
Iodine125 μg(63 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3 g
Uric acid351 mg
Cholesterol156 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
4 Sea bream (each about 350 g)
salt
freshly ground peppers
4 sprigs rosemary
8 sprigs thyme
4 garlic cloves
3 Oranges
1 lemon
1 Red chili pepper
4 Tbsps olive oil
225 milliliters fish stock (jarred)
½ tsp Anise seed
150 grams Romaine lettuce (or endive)
2 Tbsps black Olives
1 pinch sugar
How healthy are the main ingredients?
olive oilOlivethymerosemarysugarsalt

Preparation steps

1.

Rinse the dorade under cold water and pat dry. Season the inside and outside with salt and pepper. Rinse the herbs. Peel the garlic and cut into thin slices. Add half of the garlic and half of the herbs to the inside of the fish. 

2.

Rinse the oranges and lemon under hot water, then remove the zest. Squeeze the juice from one orange and 1/2 of the lemon. Peel the remaining oranges with a sharp knife, making sure to remove the bitter white pith. Remove the whole segments of the orange. Squeeze the juice from the remains of the orange. Rinse the chili and halve lengthwise. Remove the seeds and membranes and finely dice. 

3.

Heat 3 tablespoons of olive oil in a large skillet. Add the fish, and sauté for 3 minutes. Add the wine, fish, stock, orange juice, lemon juice, and aniseed. Cover the pan, and cook the fish for 5-6 minutes. 

4.

Rinse and trim the lettuce. Pat dry and cut into strips. Sauté briefly with the remaining garlic in the remaining oil. Add the chili, and sauté briefly. Mix the lettuce into the sauce with the olives, orange segments, and the zests. Mix until thoroughly combined, then season to taste with salt, pepper, and sugar. Serve the dorade with the sauce. 

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