Sea Bream with Potatoes

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Sea Bream with Potatoes
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
316
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie316 cal.(15 %)
Protein40 g(41 %)
Fat16 g(14 %)
Carbohydrates3 g(2 %)
Sugar added1 g(4 %)
Roughage1.3 g(4 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.8 μg(19 %)
Vitamin E5.2 mg(43 %)
Vitamin K61.3 μg(102 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.9 mg(124 %)
Vitamin B₆0.7 mg(50 %)
Folate56 μg(19 %)
Pantothenic acid1.5 mg(25 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C21 mg(22 %)
Potassium581 mg(15 %)
Calcium227 mg(23 %)
Magnesium68 mg(23 %)
Iron2.4 mg(16 %)
Iodine113 μg(57 %)
Zinc1.1 mg(14 %)
Saturated fatty acids2.1 g
Uric acid278 mg
Cholesterol131 mg
Complete sugar3 g

Ingredients

for
4
For the fish
750 grams Sea bream fillet
salt
freshly ground peppers
4 Tbsps Canola oil
2 tsps pink peppercorns
For the sauce
2 Tbsps Oyster sauce
1 Lime (juice)
3 handfuls Basil
1 handful Chives
1 handful parsley
salt
freshly ground peppers
1 tsp honey
How healthy are the main ingredients?
BasilChivesparsleyhoneysaltLime

Preparation steps

1.

For the potatoes: Scrub the potatoes thoroughly and cook in a pot of boiling salted water until knife-tender, about 25 minutes.

2.

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. 

3.

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.

4.

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.

5.

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.