Sea Bass with Mashed Sweet Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 6.7 μg | (11 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,225 mg | (31 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 16.9 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 188 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 600 grams Sweet potato
- salt
- 1 shallot
- 2 Tbsps vegetable oil
- 1 tsp 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)
Preparation steps
Rinse and peel the potatoes, cut into chunks and boil in a pot of salted water until knife-tender, about 25 minutes.
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.
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.
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.
Serve the fish with the mashed potatoes and drizzle with the sauce.
