Sea Bass with Pasta and Orange Sauce

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Sea Bass with Pasta and Orange Sauce
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
675
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie675 cal.(32 %)
Protein48 g(49 %)
Fat20 g(17 %)
Carbohydrates72 g(48 %)
Sugar added2 g(8 %)
Roughage7.8 g(26 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.4 μg(2 %)
Vitamin E7.3 mg(61 %)
Vitamin K10.8 μg(18 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin15 mg(125 %)
Vitamin B₆0.8 mg(57 %)
Folate99 μg(33 %)
Pantothenic acid1.1 mg(18 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C86 mg(91 %)
Potassium1,173 mg(29 %)
Calcium277 mg(28 %)
Magnesium120 mg(40 %)
Iron2.5 mg(17 %)
Iodine10 μg(5 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2.9 g
Uric acid339 mg
Cholesterol144 mg
Complete sugar16 g

Ingredients

for
4
For the seabass
800 grams Sea bass fillet (Sea bass)
salt
freshly ground peppers
2 Tbsps olive oil
300 grams Spaghettini
150 grams canned Tomatoes
2 Tbsps olive oil
For the orange sauce
1 organic Organic orange (juiced and zested)
2 Oganic oranges
1 Red chili pepper
1 green chili pepper
2 Tbsps olive oil
1 tsp sugar
1 tsp Mustard
1 tsp cornstarch
In addition
Lotus root (Fresh or canned)
1 Tbsp vegetable oil
1 tsp lemon juice
fresh Fresh herbs (for garnishing)
How healthy are the main ingredients?
Tomatoolive oilsugarMustardsalt

Preparation steps

1.

For the orange sauce: rinse chile peppers, remove seeds and ribs and cut into rings. Peel oranges with a sharp knife carefully, removing as mich pith as possible and fillet, collecting all resulting juice. Squeeze juice from remaining pulp. Heat oil in a pan and saute chile peppers briefly, add orange zest, juice, mustard and sugar and simmer for about 5 minutes. If desired, mix 1 teaspoon of cornstarch in a little water until smooth adn add to the sauce, bring to a boil and simmer until sauce thickens. Add orange fillets to the pan and simmer briefly. Remove from the heat. 

2.

For the sea bass: cook spaghetti in boiling salted water according to package instructions until al dente, drain and rinse in cold water, drain again. Heat olive oil in a pan and saute tomatoes for a few minutes, season with salt and pepper.

3.

Debone fish fillets and cut into serving pieces, season with salt and pepper, coat with oil and grill on the hot grill or in a grill pan for about 3 minutes per side. 

4.

Heat oil in a pan and saute lotus root slices on both sides, drain on paper towels and sprinkle with lemon juice.

5.

Toss pasta with tomato sauce and spread on warmed plates, drizzle with orange sauce and top with fish. Garnish with lotus root slices and fresh herbs. Serve. 

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