EatSmarter exclusive recipe

Roasted Sea Bass

with Garlic Mashed Potatoes
4.5
Average: 4.5 (2 votes)
(2 votes)
Roasted Sea Bass

Roasted Sea Bass - A purely indulgent taste of Spain

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Health Score:
8,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 30 min.
Preparation
ready in 2 h. 30 min.
Ready in
Calories:
380
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie380 kcal(18 %)
Protein39 g(40 %)
Fat13 g(11 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.5 μg(8 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.8 mg(57 %)
Folate83 μg(28 %)
Pantothenic acid13 mg(217 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂3.3 μg(110 %)
Vitamin C34 mg(36 %)
Potassium1,160 mg(29 %)
Calcium158 mg(16 %)
Magnesium112 mg(37 %)
Iron4.7 mg(31 %)
Iodine82 μg(41 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.9 g
Uric acid254 mg
Cholesterol148 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ozs soft Chorizo
1 large shallot
1 ½ cups Veal stock
½ lemon
3 medium-sized zucchini
3 Tbsps olive oil
salt
peppers
1 lb potatoes
8 garlic cloves
¾ cup
Nutmeg
4 fillets Sea bass (about 5 oz., with skin)
4 fresh bay leaves
How healthy are the main ingredients?
olive oilshallotlemonzucchinisaltpotato
Preparation

Kitchen utensils

2 Small pots, 1 Skillet, 1 Baking sheet, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Fine-mesh sieve, 1 Slotted spatula, 1 Brush, 1 Grill pan, 1 Immersion blender, 1 Citrus juicer, 1 Potato masher, 1 Pot, 1 Whisk

Preparation steps

1.
Roasted Sea Bass preparation step 1

Slice chorizo and cut into small cubes. Peel shallot and cut into very thin strips.

2.
Roasted Sea Bass preparation step 2

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.

3.
Roasted Sea Bass preparation step 3

Wipe out pot then add chorizo, shallots and veal stock. Bring pot to a boil then simmer on low heat for 15 minutes.

4.
Roasted Sea Bass preparation step 4

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.

5.
Roasted Sea Bass preparation step 5

Rinse and peel potatoes; cook in boiling salted water for 20-25 minutes.

6.
Roasted Sea Bass preparation step 6

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. 

7.
Roasted Sea Bass preparation step 7

Rinse fish fillets, pat dry and make 2 slits on the skin side. Season with salt and pepper.

8.
Roasted Sea Bass preparation step 8

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.

9.
Roasted Sea Bass preparation step 9

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.