Sea Bass Fillets with Potatoes and Watercress
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
470
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 470 cal. | (22 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 66.3 μg | (111 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,632 mg | (41 %) | ||
| Calcium | 345 mg | (35 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 422 mg | |||
| Cholesterol | 233 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams small, new potatoes
- salt
- 100 grams Watercress
- 8 Sea bass fillet (about 80 grams)
- freshly ground peppers
- 2 Tbsps vegetable oil
- 2 Tbsps butter
- 1 tsp sugar
Preparation steps
1.
Rinse the potatoes and cook in boiling salted water until tender, about 20 minutes.
2.
Rinse the watercress, spin dry and transfer to plates. Rinse the sea bass and pat dry. Season with salt and pepper. Heat oil in a pan and fry sea bass skin-side down until golden brown, 3-4 minutes. Turn fillets over, remove from the heat, cover and let stand until fillets are just cooked through, 1-2 minutes.
3.
Melt the butter with the sugar in a pan and cook until lightly caramelized. Add the drained potatoes and toss to coat. Arrange potatoes on the watercress with the fish fillets and serve.
4.
If desired, serve with salsa verde.
