Peppered Bass with Vegetables

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Peppered Bass with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
250
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie250 kcal(12 %)
Protein20.58 g(21 %)
Fat15.45 g(13 %)
Carbohydrates9.53 g(6 %)
Sugar added0 g(0 %)
Roughage2.78 g(9 %)
Vitamin A17.61 mg(2,201 %)
Vitamin D0.54 μg(3 %)
Vitamin E0.73 mg(6 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.16 mg(15 %)
Niacin5.78 mg(48 %)
Vitamin B₆0.36 mg(26 %)
Folate71.07 μg(24 %)
Pantothenic acid1 mg(17 %)
Biotin1.1 μg(2 %)
Vitamin B₁₂2.08 μg(69 %)
Vitamin C57.57 mg(61 %)
Potassium667.41 mg(17 %)
Calcium46.59 mg(5 %)
Magnesium47.48 mg(16 %)
Iron1.7 mg(11 %)
Zinc0.79 mg(10 %)
Saturated fatty acids2.18 g
Cholesterol51.3 mg

Ingredients

for
4
Ingredients
¼ cup olive oil
1 tablespoon Mirin
2 tablespoons soy sauce
4 white fish fillets (such as bass, approx. 200 g each)
1 teaspoon cracked Black pepper
1 tablespoon pink peppercorns (lightly crushed)
1 teaspoon Coriander (crushed)
1 teaspoon black Sesame seeds
½ small Cauliflower (prepared into small florets)
½ small Broccoli (prepared into small florets)
1 zucchini (peeled at intervals down the length of it and sliced)

Preparation steps

1.
Whisk together the olive oil, mirin and soy sauce. Marinade the fish fillets in this mixture for 15 minutes.
2.
Preheat the oven to 220°C (200 fan) | 425°F | gas 7.
3.
Remove the fish from the marinade and sprinkle the tops with black pepper, crushed coriander seeds, crushed red peppercorns and black sesame seeds. Arrange on a baking tray and spoon over a little of the marinade before roasting for 8-10 minutes until cooked through and springy to the touch.
4.
Meanwhile, steam the vegetables in a double boiler until tender and arrange on serving plates. Place the fish fillets on top and spoon any accumulated juices from the baking tray over the fish and vegetables before serving.