Sea Bass with Potato-Pumpkin Puree
Nutritional values
(Percentage of daily recommendation)
| Calorie | 550 cal. | (26 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 22 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,404 mg | (35 %) | ||
| Calcium | 236 mg | (24 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 18.4 g | |||
| Uric acid | 311 mg | |||
| Cholesterol | 283 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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
Preparation steps
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.
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.
For the fish: Risne the fish, pat dry, sprinkle with lemon juice and season with salt and pepper.
Toast the pine nuts in a small dry skillet over low heat.
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.
Heat butter in a skillet and saute the fish fillets until golden brown, 2 -3 minutes per side.
Serve the fish with the potato-pumpkin puree and garnish with squid strips, pine nuts and arugula.
