EatSmarter exclusive recipe

Roasted Sea Bass

with Garlic Mashed Potatoes
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Roasted Sea Bass

Roasted Sea Bass - A purely indulgent taste of Spain

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Difficulty:
moderate
Difficulty
Preparation:
1 hr 30 min.
Preparation
ready in 2 h. 30 min.
Ready in
Calories:
380
calories
Calories

Nutritional values

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:

Ingredients

for
4
Ingredients
2 ounces
soft Chorizo
1
large Shallot
1 ½ cups
½
3
medium-sized Zucchini (700 grams)
3 tablespoons
1 pound
starchy Potatoes
8
¾ cup
4
fillets Sea bass (about 150 grams with skin, scaled)
4
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 preheated oven at 200°C (fan oven 180°C, gas mark 3)(approximately 400°F/convection 350°F, gas mark 3), 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.