Sea Bream with Peanuts and Scallions
Nutritional values
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 14.4 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 666 mg | (17 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 122 μg | (61 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 297 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 6 scallions
- 1 red chili pepper
- 2 garlic cloves
- 1 organic lemon
- 4 Sea bream (ready to cook, about 350 grams each)
- salt
- freshly ground peppers
- 4 Tbsps vegetable oil
- 40 grams Shelled peanut (roasted)
- 2 Tbsps finely chopped cilantro
Preparation steps
Rinse and trim the scallions and cut diagonally into 2-3 cm long pieces (approximately 1 inch). Rinse, trim and chop the chile pepper. Peel the garlic and cut into sticks. Rinse the lemon in hot water and pat dry. Grate the zest and squeeze the juice.
Rinse the fish and pat dry. Cut on each side 3-4 times. Season inside and outside with salt and pepper.
Add the chile pepper to a large frying pan (or two) with some oil and sear the fish for 5-6 minutes until lightly golden brown. Add the scallions, the garlic and the lemon zest, turn the fish over and cook for another 5-6 minutes. Finally, drizzle with a little lemon juice.
Transfer the scallions to plates, arrange the fish on top and drizzle with oil.
Mix the peanuts with the cilantro and shower over the top before serving.
