Sea Bass with Carrots
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
270
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 270 cal. | (13 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 20.6 μg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 1,018 mg | (25 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 187 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 large carrots
- 4 shallots
- 2 Tbsps butter
- 1 tsp honey
- 1 tsp Caraway
- 120 milliliters Vegetable broth
- 2 Tbsps Orange juice
- Sea salt
- freshly ground peppers
- 4 Perch fillet (each about 140 grams. such as sea bass)
- 2 Tbsps vegetable oil
Preparation steps
1.
Peel carrots and quarter lengthwise. Peel shallots and dice. Heat butter in a pan and saute onions until light golden brown. Add carrots with honey and cumin powder, saute briefly. Add broth and orange juice, season with salt, pepper and simmer, half-covered, for about 5 minutes or until tender.
2.
Rinse fish fillets, pat dry and season with salt and pepper. Heat oil in a nonstick pan and cook fish for about 2-3 minutes on one side or until golden brown. Turn over and remove pan from the heat, cook for 1-2 minutes more.
3.
Simmer carrots a little bit longer, if necessary, and arrange on plates. Top with fish and season lightly with salt and pepper. Serve.
