Roasted Sea Bass
The fish provides a lot of valuable protein and almost half of the daily requirement of iodine, which is essential for the growth of cells and tissues. You also get a good portion of vitamin B12; this supports the new formation of red blood cells and thus the oxygen supply of the whole body.
Chorizo, the typical Spanish hard sausage, is seasoned with plenty of paprika. For those who fine it too spicy can use a simple salami instead.
(Percentage of daily recommendation)
|Calorie||380 kcal||(18 %)|
|Protein||39 g||(40 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||23 g||(15 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||1.5 μg||(8 %)|
|Vitamin E||5.4 mg||(45 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||11.6 mg||(97 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||83 μg||(28 %)|
|Pantothenic acid||13 mg||(217 %)|
|Biotin||8.4 μg||(19 %)|
|Vitamin B₁₂||3.3 μg||(110 %)|
|Vitamin C||34 mg||(36 %)|
|Potassium||1,160 mg||(29 %)|
|Calcium||158 mg||(16 %)|
|Magnesium||112 mg||(37 %)|
|Iron||4.7 mg||(31 %)|
|Iodine||82 μg||(41 %)|
|Zinc||1.7 mg||(21 %)|
|Saturated fatty acids||2.9 g|
|Uric acid||254 mg|
Slice chorizo and cut into small cubes. Peel shallot and cut into very thin strips.
Fry chorizo and shallots in a small pan over medium heat for 10-12 minutes while stirring. Pour into a fine-mesh sieve and drain well.
Wipe out pot then add chorizo, shallots and veal stock. Bring pot to a boil then simmer on low heat for 15 minutes.
Meanwhile, squeeze the lemon half. Rinse zucchini, wipe dry and cut diagonally into thin slices. Heat a grill pan, add a little olive oil and grill the zucchini slices on both sides until golden brown. Place on a baking tray and season with salt, pepper and a few splashes of lemon juice; there should still be enough free space for the 4 fish fillets to fit.
Rinse and peel potatoes; cook in boiling salted water for 20-25 minutes.
Peel garlic. Bring milk, salt and pepper to a boil in a pot and add garlic and 1 pinch of grated nutmeg. Mix with an immersion blender and set aside.
Rinse fish fillets, pat dry and make 2 slits on the skin side. Season with salt and pepper.
Heat remaining olive oil in a pan. Put bay leaves and fish fillets, skin side down, into pan and fry for 2 minutes. Then lay fish and bay leaves next to zucchini on baking sheet and bake in a preheated oven at 400°F, on the bottom rack for about 8 minutes.
Drain potatoes and let the liquid evaporate briefly. Puree with the garlic milk mixture until creamy. Season with salt and pepper. Bring chorizo mixture to a boil again before removing from heat. Arrange zucchini slices decoratively on 4 plates. Add mashed potatoes on the zucchini and place a fish fillet, skin side up, on each plate. Drizzle with chorizo broth. Serve garnished with bay leaves.