Healthy Gourmet Kitchen

Sea Bream

with Artichoke, Tomato and Olive Salad
4.6
Average: 4.6 (5 votes)
(5 votes)
Sea Bream

Sea Bream - A delicious dish with little work

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Health Score:
9,6 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
429
calories
Calories

Healthy, because

Even smarter

Nutritional values

Plenty of valuable fish protein and a good portion of dietary fibre, but few fast carbohydrates: this makes a light feast for fans of low-carb cuisine.

You want to save fat? Then replace the black olives with green olives and eat ciabatta instead of the recommended roast potatoes as a side dish!

1 serving contains
(Percentage of daily recommendation)
Calorie429 kcal(20 %)
Protein47 g(48 %)
Fat20 g(17 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage15.5 g(52 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.1 mg(101 %)
Vitamin B₆0.5 mg(36 %)
Folate88 μg(29 %)
Pantothenic acid0.9 mg(15 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C57 mg(60 %)
Potassium1,119 mg(28 %)
Calcium168 mg(17 %)
Magnesium106 mg(35 %)
Iron4 mg(27 %)
Iodine17 μg(9 %)
Zinc3.1 mg(39 %)
Saturated fatty acids3.1 g
Uric acid390 mg
Cholesterol178 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
15 ounces Artichoke hearts (canned; drained weight)
1 small Red onion
2 small tomatoes
2 sprigs Basil
10 black olives (pitted)
1 Orange
3 tablespoons olive oil
1 tablespoon Red wine vinegar
salt
peppers
4 Sea bream fillets (100 grams each, with skin, scaled)
2 garlic
2 sprigs rosemary
How healthy are the main ingredients?
Artichoke heartsolive oilBasilrosemarytomatoOrange
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve, 1 Slotted spatula, 1 Grill pan

Preparation steps

1.
Sea Bream preparation step 1

Drain artichoke hearts in a sieve and cut in half. Peel onion and cut into fine strips.

2.
Sea Bream preparation step 2

Rinse, quarter, core and roughly chop tomatoes. Rinse basil, shake dry, pluck leaves and chop finely. Coarsely chop olives.

3.
Sea Bream preparation step 3

Peel orange, removing all of the white pith. Cut out orange slices between segments removing white fibers separating the segments.

4.
Sea Bream preparation step 4

In a bowl mix 2 tablespoons of olive oil, red wine vinegar, salt and pepper. Mix with artichoke hearts, onions, tomatoes, basil, olives and orange slices and let marinate for 30 minutes.

5.
Sea Bream preparation step 5

Rinse sea bream, pat dry and season with salt and pepper. Peel garlic cloves. Rinse rosemary and shake dry.

6.
Sea Bream preparation step 6

Heat remaining oil in a grill pan. Fry fish in pan with garlic and rosemary for 2 minutes. Serve with artichoke salad. Serve with roast potatoes, if desired.