Roast Sea Bream with Lemon, Garlic and Parsley

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Roast Sea Bream with Lemon, Garlic and Parsley
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
271
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie271 cal.(13 %)
Protein22 g(22 %)
Fat18 g(16 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.3 g(4 %)
Vitamin A0.1 mg(13 %)
Vitamin D2 μg(10 %)
Vitamin E3.9 mg(33 %)
Vitamin K63.2 μg(105 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.4 mg(29 %)
Folate40 μg(13 %)
Pantothenic acid0.9 mg(15 %)
Biotin5.7 μg(13 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C39 mg(41 %)
Potassium482 mg(12 %)
Calcium119 mg(12 %)
Magnesium51 mg(17 %)
Iron1.4 mg(9 %)
Iodine62 μg(31 %)
Zinc0.8 mg(10 %)
Saturated fatty acids2.8 g
Uric acid156 mg
Cholesterol70 mg
Complete sugar3 g

Ingredients

for
2
Ingredients
1 Sea bream
1 untreated lemon
Sea salt
coarse ground peppers
1 Red chili pepper
1 shallot
1 garlic clove
1 pc 20 grams; (approximately 3/4 ounce) or to taste ginger
1 bunch parsley
olive oil
Oven bag
How healthy are the main ingredients?
gingerparsleylemonshallotgarlic cloveolive oil

Preparation steps

1.

Rinse, dry and cut 4 thick slices each about 1 cm (approximately 3/8-inch) from the middle of the lemon. Squeeze the two end pieces to extract the juice. Place the lemon slices in a roasting bag, which should be about twice as long as the fish. Rinse the sea bream, pat dry and use a sharp knife to make several slashes about 1 cm deep (approximately 3/8-inch) on one side of the fish and sprinkle with the lemon juice. Rinse the parsley, shake dry, and place 2 sprigs in the bag with the lemon slices. Finely chop the remaining parsley. Peel garlic, ginger and shallot and finely chop.

2.

Preheat the oven to 200°C (approximately 390°F). Rinse, seed and finely chop the chile. In a bowl, combine the parsley, garlic, chile, ginger and shallot with 1 teaspoon salt, plenty of pepper and olive oil and mix to a paste. Spread the paste into the cuts of the fish and in the abdominal cavity. Slip the fish into the oven bag with the lemon and close. Place on a baking sheet and roast until the fish eyes are white and the flesh feels firm when touched, about 30 minutes. Served with salad.

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