Sea Bream with Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.3 g | (4 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 61.3 μg | (102 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 581 mg | (15 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 3 g |
Ingredients
- For the fish
- 750 grams Sea bream fillet
- salt
- freshly ground peppers
- 4 Tbsps Canola oil
- 2 tsps pink peppercorns
Preparation steps
For the potatoes: Scrub the potatoes thoroughly and cook in a pot of boiling salted water until knife-tender, about 25 minutes.
For the sauce: Peel and finely chop the garlic and onion. Rinse the chile pepper, cut in half lengthwise, remove seeds and white ribs, and finely chop. Trim both ends of lemongrass and peel tough outer layer. Heat the oil in a pot. Add the garlic, onion, chile pepper and lemongrass, and cook until fragrant. Stir in 100 ml (approximately 1/3 cup) of water along with the oyster sauce and lime juice. Simmer for 5 minutes.
Rinse the basil, chives and parsley, and shake dry. Reserve some chives for garnish. Stir the other herbs into the sauce.
Puree the sauce until smooth. Season with salt, pepper and honey to taste. Remove from heat and allow to cool.
For the potatoes: Drain the potatoes and place in the hot pot for the moisture to evaporate. Peel the potatoes and press through a ricer into a pot. In another pot, heat the milk with the butter and lime zest. Season with salt to taste. Stir into the potatoes.
For the sea bream: Rinse the sea bream, pat dry and cut into 2 cm (approximately 3/4 inch) wide strips. Season with salt and pepper to taste. Heat the oil in a skillet. Add the fish and cook skin-side down for 2-3 minutes. Turn and cook for another 1-2 minutes.
For serving: Place the potatoes on plates and drizzle with lime juice. Place fish on top. Drizzle with the sauce. Garnish with the chives and pink peppercorns.
