Roasted Sea Bass on Vegetables
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 d 40 min.
Ready in
Calories:
420
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 25.64 g | (26 %) | ||
| Fat | 32.81 g | (28 %) | ||
| Carbohydrates | 6.77 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.89 g | (6 %) |
more nutritional values
| Vitamin A | 469.72 mg | (58,715 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.44 mg | (4 %) | ||
| Vitamin B₁ | 0.16 mg | (16 %) | ||
| Vitamin B₂ | 0.18 mg | (16 %) | ||
| Niacin | 6.91 mg | (58 %) | ||
| Vitamin B₆ | 0.55 mg | (39 %) | ||
| Folate | 16.15 μg | (5 %) | ||
| Pantothenic acid | 1.02 mg | (17 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 0.31 μg | (10 %) | ||
| Vitamin C | 13.09 mg | (14 %) | ||
| Potassium | 534.87 mg | (13 %) | ||
| Calcium | 35.53 mg | (4 %) | ||
| Magnesium | 64.34 mg | (21 %) | ||
| Iron | 0.96 mg | (6 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 5.97 g | |||
| Cholesterol | 61.16 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 milliliters olive oil
- 20 grams Pine nuts
- 1 carrot
- 100 grams Celery root
- 200 grams Cherry tomatoes
- 1 handful Arugula
- salt
- peppers
- 2 Tbsps lemon juice
- 4 Sea bass fillet (each 120 grams, with skin)
- 1 Tbsp butter
Preparation steps
1.
Pour olive oil into a shallow dish and freeze 1-2 days in advance.
2.
Toast pine nuts in a dry skillet until golden brown and then remove. Peel carrot and celery and finely grate. Rinse tomatoes and cut into quarters. Rinse arugula, spin dry and tear into small pieces. Mix pine nuts, carrots, celery, tomatoes and arugula in a large bowl and season with a little salt, pepper and 1-2 tablespoons of lemon juice.
3.
Rinse fish, pat dry and season with salt and pepper. Drizzle fish with remaining lemon juice. Heat butter in a pan and fry fish on the skin side for about 2 minutes. Then turn over and finish cooking for about 2 minutes.
4.
Arrange vegetables on plates. Place fish on top and serve with 1 teaspoon frozen olive oil.
