Garlic and Onion Stuffed Sea Bream

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Garlic and Onion Stuffed Sea Bream
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
323
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie323 cal.(15 %)
Protein43 g(44 %)
Fat14 g(12 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage1.8 g(6 %)
Vitamin A0.1 mg(13 %)
Vitamin D4 μg(20 %)
Vitamin E4.3 mg(36 %)
Vitamin K6.5 μg(11 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin16 mg(133 %)
Vitamin B₆0.8 mg(57 %)
Folate56 μg(19 %)
Pantothenic acid1.8 mg(30 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C25 mg(26 %)
Potassium712 mg(18 %)
Calcium209 mg(21 %)
Magnesium78 mg(26 %)
Iron1.8 mg(12 %)
Iodine122 μg(61 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.4 g
Uric acid300 mg
Cholesterol140 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
4 Sea bream (about 300 grams, or approximately 3/4 pound, ready to cook)
4 garlic cloves
6 onions
100 grams sun-dried Tomatoes (in oil)
6 sprigs rosemary
2 chili peppers
3 Tbsps olive oil
1 organic lemon (juiced)
freshly ground peppers
Sea salt
How healthy are the main ingredients?
Tomatoolive oilrosemarygarlic cloveonionlemon

Preparation steps

1.

Preheat the oven to 180°C (approximately 350°F). Rinse the sea bream and pat dry. Peel the garlic and 2 onions and coarsely chop. Peel the remaining onions and cut into quarters. Drain the sun-dried tomatoes and cut into small cubes. Rinse the rosemary, shake dry, pluck off the leaves and chop finely.

2.

Rinse the chilies, cut in half lengthwise, remove seeds and finely dice. In a pan, heat 1 tablespoon olive oil with the garlic, onions, sun-dried tomatoes, rosemary and chile and fry for 2-4 minutes. Pour in the lemon juice. Stuff the fish with the filling, wrap with kitchen twine to secure so that the stuffing does not fall out.

3.

Season the sea bream on both sides with pepper and sea salt and fry until golden brown in a hot pan with the remaining oil. Add the quartered onions and continue to cook for a few minutes. Remove and bake in the preheated oven for 20-25 minutes. Arrange the fish on a preheated platter with the onions and serve with saffron rice.