Indian Sea Bass with Sauce

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Indian Sea Bass with Sauce
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Health Score:
Health Score
8,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
644
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie644 kcal(31 %)
Protein41.07 g(42 %)
Fat40.73 g(35 %)
Carbohydrates32.96 g(22 %)
Sugar added0 g(0 %)
Roughage4.84 g(16 %)
Vitamin A1,041.25 mg(130,156 %)
Vitamin D0 μg(0 %)
Vitamin E3.73 mg(31 %)
Vitamin B₁0.34 mg(34 %)
Vitamin B₂0.32 mg(29 %)
Niacin12.68 mg(106 %)
Vitamin B₆1.06 mg(76 %)
Folate57.19 μg(19 %)
Pantothenic acid2.21 mg(37 %)
Biotin11.46 μg(25 %)
Vitamin B₁₂0.45 μg(15 %)
Vitamin C18.36 mg(19 %)
Potassium1,164.84 mg(29 %)
Calcium90.54 mg(9 %)
Magnesium146.65 mg(49 %)
Iron2.74 mg(18 %)
Iodine2.29 μg(1 %)
Zinc1.85 mg(23 %)
Saturated fatty acids17.52 g
Cholesterol78.88 mg
Author of this recipe:
How healthy are the main ingredients?
Sweet potatoPeanut butterCoconut milkTurmericCumin

Ingredients

for
4
Ingredients
2
Sweet potato (approx. 500 g)
3
onions (finely chopped)
5 tablespoons
1
plum-sized fresh Ginger root (finely chopped)
2
Garlic cloves (finely chopped)
2 tablespoons
Peanut butter (smooth)
1 cup
5 tablespoons
1 teaspoon
1 teaspoon
1 teaspoon
ground cilantro
1 teaspoon
ground Cumin
3 teaspoons
21 ounces
Sea bass (with skin)
Preparation

Kitchen utensils

1 Pot, 2 Small pots, 2 Bowls, 1 Small bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Teaspoon, 1 Wooden spoon, 1 Fine grater, 1 Fine-mesh sieve, 1 Slotted spoon, 1 Hand mixer, 1 Lid, 1 Plastic wrap

Preparation steps

1.
Cook the sweek potatoes in salt water for 15-20 minutes.
2.
To make the peanut sauce, heat 1 tbsp oil in a small pot. Fry a third of the onions, ginger and garlic. Stir in the peanut butter and quench with coconut milk.
3.
Stirring often, simmer for 5 minutes until the sauce becomes thick. Season with lime juice, salt and pepper and keep warm.
4.
To make the spicy onions, heat 2 tbsp oil in a skillet and fry the remaining onions, ginger and garlic on a low heat for 4 minutes. Add the cayenne pepper, turmeric, coriander and cumin and stir in the desiccated coconut. Stir for a further 2 minutes, stirring continuously. Season with salt and ground black pepper and remove from the skillet.
5.
Cut the sweet potatoes in half and mix with 1 tsp salt, 1 tbsp oil and 1 tbsp lime juice. Place the potatoes on a cookie sheet or a rack and grill for 5 minutes until hot and slightly crispy.
6.
Drizzle the fish with 2 tbsp lime juice. Heat 1 tbsp oil in the skillet and fry the fish on a medium heat for 6 minutes. Season with salt and pepper
7.
Put one sweet potatoes half and some peanut sauce on each plate. Place the fish on top and sprinkle with the spicy onions.