Herb Crusted Sea Bream

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Herb Crusted Sea Bream
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
395
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie395 cal.(19 %)
Protein26 g(27 %)
Fat14 g(12 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D2 μg(10 %)
Vitamin E3.2 mg(27 %)
Vitamin K26.1 μg(44 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.4 mg(29 %)
Folate46 μg(15 %)
Pantothenic acid1.2 mg(20 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C24 mg(25 %)
Potassium404 mg(10 %)
Calcium134 mg(13 %)
Magnesium55 mg(18 %)
Iron2 mg(13 %)
Iodine62 μg(31 %)
Zinc1 mg(13 %)
Saturated fatty acids2.3 g
Uric acid180 mg
Cholesterol70 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
2 Sea bream (each approx 450 g | 1 lb; cleaned and gutted)
4 Tbsps olive oil
2 cloves garlic cloves
2 cups fresh breadcrumbs
3 Tbsps chopped parsley
2 Tbsps chopped thyme
lemon juice (from 1 lemon)
2 lemons (sliced)
How healthy are the main ingredients?
olive oilparsleygarlic clovethymelemon

Preparation steps

1.
Heat the oven to 230ºC (220º fan) 450ºF, gas 8.
2.
Cut 3 slashes along each side of the fish with a sharp knife. Rub the fish all over with a little oil and place each on a large sheet of kitchen parchment.
3.
Heat the remaining oil in a skillet and gently cook the garlic until soft. Stir in the breadcrumbs, parsley, thyme and lemon juice and season with salt and pepper.
4.
Tuck the lemon slices into the slashes, the belly and the mouth of the fish. Scatter the herb crust over the fish and scrunch the edges of the parchment together to make a parcel.
5.
Bake in the oven for 25 minutes and serve immediately.

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