Peppered Bass with Vegetables
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
293
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 164.6 μg | (274 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 1,237 mg | (31 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 110 μg | (55 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 1 Tbsp Mirin
- 2 Tbsps soy sauce
- 4 white fish fillets (such as bass, approx. 200 g each)
- 1 tsp cracked Black pepper
- 1 Tbsp pink peppercorns (lightly crushed)
- 1 tsp Coriander (crushed)
- 1 tsp 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.
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