Sea Bass with Asparagus
Sea bass with asparagus - Delicious spring dish with lots of protein
Healthy, because
Even smarter
Nutritional values
Sea bass not only provides protein, but also supplies us with iodine. Especially the brain and the bones need the mineral to grow.
Outside the asparagus season, you can use broccoli or cauliflower, for example, instead of the green stalk vegetables.
(Percentage of daily recommendation)
| Calorie | 271 cal. | (13 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 146 μg | (243 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 287 μg | (96 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,250 mg | (31 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 90 mg |
Ingredients
- Ingredients
- 3 ½ lbs Asparagus
- Sea salt
- 14 ozs Cherry tomatoes
- 2 ½ ozs Basil (1 handful)
- ½ organic lemon
- 3 Tbsps olive oil
- 18 ozs Sea bass fillet (with skin)
- peppers
Preparation steps
Wash the asparagus and cut off or snap off the woody ends. Cook asparagus in boiling salted water for 5-6 minutes over medium heat, then rinse and drain with cool water.
Meanwhile, wash and halve cherry tomatoes. Wash basil, shake dry and pluck leaves. Rinse lemon in hot water, rub dry, grate peel and squeeze juice.
In a large non-stick frying pan, heat 1 tablespoon olive oil. Add tomatoes and fry, turning, over medium heat for 4-5 minutes. Add asparagus and cook for 3-4 minutes. Deglaze with lemon juice.
Rinse fish, pat dry and cut into 4 pieces. Season sea bass fillets with salt and pepper. Heat remaining oil in a frying pan. Fry fish on skin side for 4 minutes over medium heat until golden brown; turn and let sit over low heat for 5 minutes.
Arrange asparagus with tomatoes on plates and place fish fillets on top. Sprinkle everything with basil leaves and lemon zest.
