Roasted Sea Bass with Rice and Custard Sauce

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Roasted Sea Bass with Rice and Custard Sauce
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Health Score:
68 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 55 min.
Ready in
Calories:
546
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie546 cal.(26 %)
Protein35 g(36 %)
Fat19 g(16 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.6 μg(3 %)
Vitamin E6.1 mg(51 %)
Vitamin K2.7 μg(5 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.2 mg(110 %)
Vitamin B₆0.6 mg(43 %)
Folate39 μg(13 %)
Pantothenic acid1.5 mg(25 %)
Biotin15.9 μg(35 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C5 mg(5 %)
Potassium793 mg(20 %)
Calcium188 mg(19 %)
Magnesium122 mg(41 %)
Iron3 mg(20 %)
Iodine13 μg(7 %)
Zinc2.5 mg(31 %)
Saturated fatty acids8 g
Uric acid295 mg
Cholesterol145 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
250 grams Brown rice (mixed)
salt
1 onion
1 garlic clove
1 Tbsp butter
1 Tbsp Pastry flour
150 milliliters dry white wine
100 milliliters fish stock
1 Vanilla bean
100 milliliters Whipped cream
freshly ground peppers
4 Sea bass fillet (each 180 grams)
2 Tbsps vegetable oil
How healthy are the main ingredients?
Whipped creamsaltoniongarlic clove

Preparation steps

1.

Cook the rice according to package specifications in boiling salted water.

2.

For the sauce, peel the onion and garlic and chop. Sauté together in a sauce pan in hot butter until translucent. Stir in the flour, then pour in the wine and the stock. Add the slit vanilla pod and let boil down approximately by half. Strain through a fine sieve and pour back into the pot. Pour in the cream and simmer until slightly creamy. Season with salt and pepper.

3.

Rinse the fish and pat dry. Cut the fillets in half, season with salt and pepper and cook on the skin side in a hot nonstick skillet in oil until golden brown, 4-5 minutes. Turn over, cook until done and remove from the heat.

4.

Pool the sauce on plates, place the fish on top and serve with the rice to the side. As desired garnish with vanilla pod strips.