Sea Bass with Mashed Sweet Potatoes

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Sea Bass with Mashed Sweet Potatoes
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
614
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie614 kcal(29 %)
Protein28.91 g(30 %)
Fat37.32 g(32 %)
Carbohydrates33.93 g(23 %)
Sugar added0 g(0 %)
Roughage4.69 g(16 %)
Vitamin A2,353.11 mg(294,139 %)
Vitamin D0.18 μg(1 %)
Vitamin E1.96 mg(16 %)
Vitamin B₁0.27 mg(27 %)
Vitamin B₂0.32 mg(29 %)
Niacin8.69 mg(72 %)
Vitamin B₆0.83 mg(59 %)
Folate26.49 μg(9 %)
Pantothenic acid2.32 mg(39 %)
Biotin0.43 μg(1 %)
Vitamin B₁₂0.64 μg(21 %)
Vitamin C4.84 mg(5 %)
Potassium965.31 mg(24 %)
Calcium145.63 mg(15 %)
Magnesium100.35 mg(33 %)
Iron1.66 mg(11 %)
Iodine4.87 μg(2 %)
Zinc1.14 mg(14 %)
Saturated fatty acids18.95 g
Cholesterol131.5 mg

Ingredients

for
4
Ingredients
600 grams Sweet potato
salt
1 shallot
2 tablespoons vegetable oil
1 teaspoon Pastry flour
150 milliliters dry white wine
150 milliliters fish stock
2 sprigs marjoram
1 sprig parsley
1 sprig Dill
100 grams Crème fraiche
peppers
1 splash lemon juice
40 grams butter
120 milliliters Whipped cream
freshly grated Nutmeg
4 Sea bass fillet with skin (each 180 grams)
How healthy are the main ingredients?
Sweet potatoWhipped creammarjoramparsleyDillsalt

Preparation steps

1.

Rinse and peel the potatoes, cut into chunks and boil in a pot of salted water until knife-tender, about 25 minutes.

2.

For the sauce, peel and finely chop the shallots. Heat 1 tablespoon  oil in a saucepan and saute the shallots until translucent. Sprinkle with the flour, stirring to coat and pour in the wine and the stock. Simmer until slightly creamy, about 10 minutes . Rinse the herbs, shake dry, pluck and add to the sauce.

Transfer to a blender, puree and pass through a fine-meshed sieve. Return the sauce to the saucepan, gently heat (do not boil) and stir in the crème fraîche. Season with salt, pepper and lemon juice.

3.

Press the potatoes through a potato ricer into a bowl and let the water evaporate. Heat the cream and stir  into the potatoes along with the butter, season with salt and nutmeg.

4.

Rinse the sea bass, pat dry and season with salt and pepper. heat the remaining oil in a nonstick skillet and saute the fish skin side down until golden brown, 4-5 minutes. Flip the fish over and saute 1-2 minutes.

5.

Serve the fish with the mashed potatoes and drizzle with the sauce.