Med-style Bream
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
510
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 510 cal. | (24 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 14.5 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 817 mg | (20 %) | ||
| Calcium | 391 mg | (39 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 172 μg | (86 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Uric acid | 314 mg | |||
| Cholesterol | 181 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 2 sticks Celery (thickly sliced)
- 2 cloves garlic cloves (crushed)
- 2 cups canned Tomatoes
- ⅔ cup dry white wine
- 1 pinch sugar
- salt
- freshly ground Black pepper
- 4 whole Sea bream (cleaned and gutted)
- 1 Tbsp chopped oregano
- 20 black Olives
- 1 cup Feta (chopped)
- To garnish
- oregano
Preparation
Kitchen utensils
1 Cutting board, 1 Fine grater, 1 Small knife, 1 Citrus juicer, 1 Tablespoon, 1 Mixing bowl, 1 Hand mixer, 1 Muffin tin mit 12 Mulden, 12 Baking cups, 1 Rubber spatula, 1 Wire rack, 1 Sieve, 1 Small pot, 1 Whisk, 1 Measuring cups, 1 Kitchen scale
Preparation steps
1.
Heat the oven to 180°C (160° fan) 350°F gas 4. Grease a baking dish.
2.
Heat the oil in a frying pan and fry the celery for 3-4 minutes until starting to soften. Add the garlic and cook for 1-2 minutes until starting to soften.
3.
Add the tomatoes, wine and sugar and bring to a boil. Season to taste with salt and pepper. Simmer for 15 minutes.
4.
Put the fish in the baking dish and pour over the sauce. Scatter with oregano, olives and cheese. Cook for 20-25 minutes until the fish is cooked through.
5.
Garnish with oregano.
