Sea Bass on Spinach Salad
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 23 min.
Ready in
Calories:
318
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 117.2 μg | (195 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 955 mg | (24 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 107 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 skinless fish fillets each 120 grams (such as seabass)
- salt
- peppers
- 4 sprigs rosemary
- 4 slices Prosciutto
- vegetable oil (to saute)
- 150 grams Cherry tomatoes
- 120 grams baby Spinach
- 2 Tbsps balsamic vinegar
Preparation steps
1.
Rinse the fish and pat dry. Season one side with a little salt and pepper and put a sprig of parsley on it. Roll the fillets up and wrap the prosciutto around, secure with toothpicks.
Heat the oil in a large skillet and saute the fish, turning occasionally until golden brown, about 8 minutes. Rinse and halve the tomatoes. and add to the pan during the last 3 minutes of cooking, season with salt and pepper.
2.
Rinse, clean and spin dry the spinach. Transfer to plates. Remove the fish from the pan, remove the toothpicks and serve with the tomatoes on the spinach. Pour a little water into the pan and scrape up any browned bits. Add the vinegar and season with salt and pepper. Drizzle over the fish and spinach.
