EatSmarter exclusive recipe

Sea Bass Fillets with Caviar

with White Wine and Leek Cream
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Sea Bass Fillets with Caviar

Sea Bass Fillets with Caviar - A luxurious treat

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Health Score:
8,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
423
calories
Calories

Healthy, because

Even smarter

Nutritional values

The sea fish called "Loup de mer" in France is one of the finest. Like caviar, it provides a lot of protein, iodine, and vitamin D.

Ribbon noodles or a baguette with it make a light supper, the red caviar from salmon provides accents for the eye, and the tender fish melts in your mouth.

1 serving contains
(Percentage of daily recommendation)
Calorie423 kcal(20 %)
Protein44 g(45 %)
Fat21 g(18 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.5 mg(63 %)
Vitamin D2.9 μg(15 %)
Vitamin E7.6 mg(63 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.8 mg(57 %)
Folate53 μg(18 %)
Pantothenic acid1.3 mg(22 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C24 mg(25 %)
Potassium748 mg(19 %)
Calcium233 mg(23 %)
Magnesium76 mg(25 %)
Iron3.5 mg(23 %)
Iodine93 μg(47 %)
Zinc1.5 mg(19 %)
Saturated fatty acids7 g
Uric acid316 mg
Cholesterol236 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 stalk Leeks
2 garlic
2 tablespoons olive oil
¾ cup white wine (or vegetable broth)
5 tablespoons Whipped cream
½ bunch Chervil
2 Sea bass fillet (each about 6 oz.)
salt
peppers
2 tablespoons Salmon caviar
How healthy are the main ingredients?
Whipped creamolive oilLeekgarlicsalt
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Whisk, 1 Slotted spatula, 1 Lid

Preparation steps

1.
Sea Bass Fillets with Caviar preparation step 1

Cut leek in half lengthwise.

2.
Sea Bass Fillets with Caviar preparation step 2

Rinse leek thoroughly and remove the upper dark leafy parts.

3.
Sea Bass Fillets with Caviar preparation step 3

Cut white parts of leek on the diagonal into approximately 1/4-inch slices. Peel garlic and finely chop.

4.
Sea Bass Fillets with Caviar preparation step 4

Heat 1 tablespoon olive oil in a large pot. Add chopped garlic and cook over medium heat until soft.

5.
Sea Bass Fillets with Caviar preparation step 5

Add leek and cook for another 3-4 minutes. Add white wine or broth, cover and cook for 4 minutes.

6.
Sea Bass Fillets with Caviar preparation step 6

Add cream and stir to combine. Rinse chervil, shake dry, pluck leaves and coarsely chop.

7.
Sea Bass Fillets with Caviar preparation step 7

Rinse fish fillets, pat dry and season with salt and pepper.

8.
Sea Bass Fillets with Caviar preparation step 8

Heat the remaining oil in a pan. Saute fish fillets for 2 minutes on each side.

9.
Sea Bass Fillets with Caviar preparation step 9

Season leek cream with salt and pepper and spoon onto plates. Place fish on leek cream and garnish each fillet with 1 tablespoon caviar. Sprinkle with chervil and serve immediately.