Roasted Sea Bass
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 42 min.
Ready in
Calories:
385
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 29.99 g | (31 %) | ||
| Fat | 25.42 g | (22 %) | ||
| Carbohydrates | 6.17 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.84 g | (3 %) |
more nutritional values
| Vitamin A | 188.62 mg | (23,578 %) | ||
| Vitamin D | 0.07 μg | (0 %) | ||
| Vitamin E | 2.11 mg | (18 %) | ||
| Vitamin B₁ | 0.14 mg | (14 %) | ||
| Vitamin B₂ | 0.18 mg | (16 %) | ||
| Niacin | 6.57 mg | (55 %) | ||
| Vitamin B₆ | 0.48 mg | (34 %) | ||
| Folate | 8.07 μg | (3 %) | ||
| Pantothenic acid | 0.92 mg | (15 %) | ||
| Biotin | 0.16 μg | (0 %) | ||
| Vitamin B₁₂ | 0.33 μg | (11 %) | ||
| Vitamin C | 11.48 mg | (12 %) | ||
| Potassium | 481.96 mg | (12 %) | ||
| Calcium | 143.18 mg | (14 %) | ||
| Magnesium | 58.39 mg | (19 %) | ||
| Iron | 0.94 mg | (6 %) | ||
| Iodine | 1.8 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 7.49 g | |||
| Cholesterol | 92.47 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Sea bass (ready to cook, each about 250-300 grams)
- 1 organic lemon
- salt
- freshly ground peppers
- 4 thyme
- 1 Tbsp Pastry flour
- 4 Tbsps vegetable oil
- 1 handful Arugula
- 300 grams Quark
- 3 Tbsps Whipped cream
- For the garnishing
- Lemon wedge
- Arugula
Preparation steps
1.
Rinse fish inside and out and pat dry. Rinse lemon in hot water, pat dry, grate zest and squeeze juice. Drizzle fish inside and out with some juice and season with salt and pepper. Place thyme into abdominal cavities. Coat with a little flour. Heat oil in a pan and cook fish for about 12 minutes on both sides.
2.
Rinse arugula, shake dry, cut out stems and chop leaves. Whisk quark with cream and arugula. Season with 1 pinch of lemon zest, a little bit of lemon juice, salt and pepper.
3.
Arrange fish on plates, garnish with lemon wedges and arugula and serve with the dip.
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