Med-style Bream

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Med-style Bream
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
510
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie510 cal.(24 %)
Protein52 g(53 %)
Fat29 g(25 %)
Carbohydrates5 g(3 %)
Sugar added1 g(4 %)
Roughage2.3 g(8 %)
Vitamin A0.4 mg(50 %)
Vitamin D4 μg(20 %)
Vitamin E5.7 mg(48 %)
Vitamin K14.5 μg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin18.7 mg(156 %)
Vitamin B₆0.8 mg(57 %)
Folate89 μg(30 %)
Pantothenic acid2 mg(33 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C19 mg(20 %)
Potassium817 mg(20 %)
Calcium391 mg(39 %)
Magnesium91 mg(30 %)
Iron2.4 mg(16 %)
Iodine172 μg(86 %)
Zinc1.8 mg(23 %)
Saturated fatty acids12.1 g
Uric acid314 mg
Cholesterol181 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
2 Tbsps olive oil
2 sticks Celery (thickly sliced)
2 cloves garlic cloves (crushed)
2 cups canned Tomatoes
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
How healthy are the main ingredients?
TomatoFetaCeleryolive oilgarlic cloveoregano
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.

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