Sea Bream
Sea Bream - A delicious dish with little work
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!
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 13.3 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,119 mg | (28 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 390 mg | |||
| Cholesterol | 178 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 15 ozs Artichoke hearts (canned; drained weight)
- 1 small Red onion
- 2 small Tomatoes
- 2 sprigs Basil
- 10 black olives (pitted)
- 1 Orange
- 3 Tbsps olive oil
- 1 Tbsp Red wine vinegar
- salt
- peppers
- 4 Sea bream fillets (100 grams each, with skin, scaled)
- 2 garlic cloves
- 2 sprigs rosemary
Kitchen utensils
Preparation steps
Drain artichoke hearts in a sieve and cut in half. Peel onion and cut into fine strips.
Rinse, quarter, core and roughly chop tomatoes. Rinse basil, shake dry, pluck leaves and chop finely. Coarsely chop olives.
Peel orange, removing all of the white pith. Cut out orange slices between segments removing white fibers separating the segments.
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.
Rinse sea bream, pat dry and season with salt and pepper. Peel garlic cloves. Rinse rosemary and shake dry.
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.
