Sea Bass with Curried Oatmeal Crust and Zucchini
(1 vote)
(1 vote)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
387
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 36.1 μg | (60 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 879 mg | (22 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 217 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Sea bass fillet à 160 g (ready to cook, skinless)
- 2 Tbsps Pastry flour
- 2 eggs
- 2 Tbsps breadcrumbs
- 1 tsp Curry powder
- 100 grams Oats
- salt
- freshly ground black peppers
- olive oil
- 2 Zucchini
- lemon juice
Preparation steps
1.
Rinse the sea bass fillets and pat dry. Place the flour on a plate or in a shallow bowl. Whisk the eggs. Mix the crumbs with the curry and oatmeal and put in a shallow bowl.
Season the fish fillets with salt and pepper and dredge in the flour. Dip into the beaten eggs and coat on both sides with the oatmeal breading, pressing into place.
Heat 3 to 4 tablespoons of oil in a nonstick pan, add the fish and sauté on each side until golden brown, about 5 to 6 minutes.
2.
Rinse and trim the zucchini and cut lengthwise into thin slices. Heat 2 tablespoons of oil in a nonstick pan, add the zucchini and sauté until golden brown, about 3 to 4 minutes. Season with salt, pepper and lemon juice,
Serve the sea bass.with the zucchini.
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