Sea Bass with Potato-Pumpkin Puree

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Sea Bass with Potato-Pumpkin Puree
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
550
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie550 cal.(26 %)
Protein40 g(41 %)
Fat33 g(28 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.1 μg(6 %)
Vitamin E5.8 mg(48 %)
Vitamin K22 μg(37 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.6 mg(113 %)
Vitamin B₆0.8 mg(57 %)
Folate87 μg(29 %)
Pantothenic acid1.4 mg(23 %)
Biotin13 μg(29 %)
Vitamin B₁₂3.6 μg(120 %)
Vitamin C42 mg(44 %)
Potassium1,404 mg(35 %)
Calcium236 mg(24 %)
Magnesium108 mg(36 %)
Iron3.4 mg(23 %)
Iodine23 μg(12 %)
Zinc2.3 mg(29 %)
Saturated fatty acids18.4 g
Uric acid311 mg
Cholesterol283 mg
Complete sugar6 g

Ingredients

for
4
For the puree
400 grams floury potatoes
400 grams Pumpkin
1 tsp Turmeric
80 grams butter
125 milliliters name is milk
1 Tbsp Vinegar
salt
Nutmeg
For the fish
4 pcs Sea bass fillet (à 180 grams)
salt
white peppers
2 Tbsps lemon juice
2 Tbsps butter
also
150 grams Squid tentacle (ready to cook)
1 Tbsp butter
salt
white peppers
Arugula
2 Tbsps Pine nuts
How healthy are the main ingredients?
potatoPumpkinPine nutsTurmericsaltNutmeg

Preparation steps

1.

For the puree: Peel the potatoes and cook in a pot of boiling salted water until tender but not falling apart, about 30 minutes. Drain and while still hot press through a ricer or mash with a potato masher, stir in the hot milk and 40 grams (approximately 3 tablespoons) butter.

2.

Meanwhile, heat 40 grams (approximately 3 tablespoons) butter in a saucepan, chop the pumpkin, add it to the pan with the turmeric and a small cup of water and cook until tender. Puree and add to the mashed potatoes. Stir to combine and season with vinegar, salt and nutmeg.

3.

For the fish: Risne the fish, pat dry, sprinkle with lemon juice and season with salt and pepper.

4.

Toast the pine nuts in a small dry skillet over low heat.

5.

Rinse the squid and cut into strips. Heat the butter in a skillet, add the squid and saute 1- 2 minutes, season with salt and pepper.

6.

Heat butter in a skillet and saute the fish fillets until golden brown,  2 -3 minutes per side.

7.

Serve the fish with the potato-pumpkin puree and garnish with squid strips, pine nuts and arugula.