Garlic and Onion Stuffed Sea Bream
Nutritional values
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 6.5 μg | (11 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 712 mg | (18 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 122 μg | (61 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 300 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
