Sea Bream with Baked Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 78.3 μg | (131 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,531 mg | (38 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 121 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 4 Sea bream fillets
- 1 shallot
- salt
- freshly ground pepper
- 100 grams Arugula
- 300 grams Tomatoes
- 4 Tbsps lemon juice
- 2 tsps butter
- 800 grams potatoes
- olive oil
- 1 lemon (whole)
- 4 sprigs rosemary
- 3 garlic cloves
- 50 milliliters white wine (dry)
- 150 milliliters fish stock
Preparation steps
Scrub the potatoes, wipe dry and cut into wedges. Mix with salt, pepper and about 4 tbsp olive oil and place in an ovenproof dish. Peel 2 garlic cloves and add to potatoes. Rinse lemon in hot water, wipe dry, cut into slices and mix with the potatoes. Rinse rosemary, shake dry, and stir into the potatoes. Bake in a preheated 200°C (approximately 400°F) for about 30 minutes until golden brown.
Rinse and pat dry the fillets, slice thinly on the skin side. Drizzle with 2 tablespoons lemon juice. Blanche the tomatoes, then peel and remove the seeds. Chop tomatoes. Rinse and spin dry arugula, and coarsely chop. Peel and finely chop shallots and remaining garlic clove. Sauté toamtoes, arugula, shallots and garlic in a large pan in butter. Season with salt, pepper and deglaze with lemon juice, wine and fish stock. Season fish with salt and sugar, then place in skillet with the skin side up. Cover about simmer 8-10 minutes or until fish flakes easily. Serve immediately.
