Sea Bream in Spiced Broth

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Sea Bream in Spiced Broth
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
275
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie275 cal.(13 %)
Protein33 g(34 %)
Fat14 g(12 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.1 mg(13 %)
Vitamin D3 μg(15 %)
Vitamin E8.3 mg(69 %)
Vitamin K31.6 μg(53 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.3 mg(103 %)
Vitamin B₆0.6 mg(43 %)
Folate64 μg(21 %)
Pantothenic acid1.4 mg(23 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C29 mg(31 %)
Potassium600 mg(15 %)
Calcium174 mg(17 %)
Magnesium65 mg(22 %)
Iron1.7 mg(11 %)
Iodine93 μg(47 %)
Zinc0.9 mg(11 %)
Saturated fatty acids2 g
Uric acid229 mg
Cholesterol105 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 Sea bream fillets (each about 150 grams)
50 milliliters lemon juice
1 onion
2 garlic cloves
3 Tbsps vegetable oil
250 milliliters Vegetable broth
½ bunch parsley
1 bay leaf
1 Cinnamon stick
10 green Olives (pitted)
2 cloves
1 jalapeño chili pepper (finely chopped, from a jar)
2 Tbsps Caper
1 Tbsp Vinegar
3 Tomatoes
salt
freshly ground peppers
2 Tbsps finely chopped parsley
How healthy are the main ingredients?
parsleyparsleyoniongarlic cloveOlivecloves

Preparation steps

1.

Rinse and pat dry fish, season with salt and pepper and sprinkle with lemon juice. Refrigerate for 1 hour.

2.

Peel onion and chop finely, peel garlic and crush.

3.

Heat broth in a pan and cook onion and garlic for a few minutes. Tie parsley with cinnamon stick and bay leaf with a kitchen string and add to the broth. Simmer for 10 minutes on medium heat and add cloves, chile pepper, capers and vinegar. Simmer on very low heat for 15 minutes. 

4.

Rinse tomatoes and blanch in hot water for a few seconds, peel and halve, remove seeds and cut into small cubes. Remove bouquet garni from the broth. Strain broth through a sieve into a large pan and heat again. Add drained fish and tomatoes to the broth. Simmer, covered, for 4 minutes on low heat. Turn over fish and cook for 4 more minutes. Sprinkle with finely chopped parsley and serve.