Peppered Bass with Vegetables

0
Average: 0 (0 votes)
(0 votes)
Peppered Bass with Vegetables
share Share
print
bookmark_border Copy URL
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
293
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie293 cal.(14 %)
Protein37 g(38 %)
Fat13 g(11 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage6.6 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K164.6 μg(274 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.9 mg(82 %)
Niacin13.3 mg(111 %)
Vitamin B₆1 mg(71 %)
Folate112 μg(37 %)
Pantothenic acid2.2 mg(37 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C150 mg(158 %)
Potassium1,237 mg(31 %)
Calcium97 mg(10 %)
Magnesium90 mg(30 %)
Iron2.5 mg(17 %)
Iodine110 μg(55 %)
Zinc1 mg(13 %)
Saturated fatty acids2.3 g
Uric acid135 mg
Cholesterol90 mg
Complete sugar6 g

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.

Perfect For Summer

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks