Sea Bream in Spiced Broth
Nutritional values
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 31.6 μg | (53 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 600 mg | (15 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 93 μg | (47 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 229 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 3 g |
Ingredients
- 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
Preparation steps
Rinse and pat dry fish, season with salt and pepper and sprinkle with lemon juice. Refrigerate for 1 hour.
Peel onion and chop finely, peel garlic and crush.
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.
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.
