Sea Bass on Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 124 mg | (131 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 125 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 Bell pepper (Red and yellow)
- 2 scallions
- 1 garlic clove
- 8 green Olives
- 2 Tbsps butter
- 2 Tbsps olive oil
- 4 Sea bass fillet (each about 120 grams, with skin)
- 1 Tbsp lemon juice
- salt
- peppers
- dried thyme
- dried oregano
- fresh thyme (for garnishing)
Preparation steps
Rinse and halve bell peppers, remove seeds and ribs, cut into wide wedges. Rinse and dry scallions, cut into about 4 cm (approximately 1 1/2 inch) long pieces. Peel garlic and chop finely. Drain olives.
Heat 1-2 tablespoons of butter and oil in a grill pan. Cook peppers, scallions and garlic for 5-8 minutes or until peppers are soft.
Rinse sea bass fillets, pat dry and sprinkle with lemon juice, season with salt and pepper. Heat remaining butter with remaining oil in another pan. Cook fish, skin side down, for about 2 minutes. Turn over and cook for another 2 minutes.
Season peppers with salt, pepper, thyme and oregano. Add olives and arrange vegetables on plates. Top with fish fillets and garnish with fresh sprigs of thyme.
Serve with light white wine and fresh ciabatta, if desired.
