Sea Bass with Spinach
Nutritional values
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 147.3 μg | (246 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,090 mg | (27 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 23 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 Fennel
- 1 tsp lemon juice
- 3 Tbsps olive oil
- 150 grams Spinach
- 4 fish fillets (each about 160 grams)
- salt
- freshly ground peppers
- 1 shallot
- 1 Tbsp butter
- 60 grams Crème fraiche
- 1 tsp Horseradish (from a jar)
- Dill (for garnishing)
Preparation steps
Rinse and dry fennel, cut lengthwise into thin slices. Arrange in the middle of plate and drizzle with lemon juice and 1 tablespoon of oil.
Rinse and spin dry spinach.
Rinse fish, pat dry and season with salt and pepper. Heat 2 tablespoons of oil in a pan and cook fish, skin side down first, for about 4-5 minutes or until golden brown on low heat.
Peel shallot and dice finely. Heat butter in a pan and saute shallot until translucent. Add spinach and saute until almost all liquid has evaporated. Season with salt and pepper.
Turn fish over, remove pan from heat and leave fish in the pan for a few minutes or until fish is done.
Whisk creme fraiche with horseradish and place dots of mixture around fennel. Place spinach on fennel and top with fish, skin side up. Garnish with dill and serve.
