Sea Bream with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 33.9 μg | (57 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 24.5 μg | (54 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,382 mg | (35 %) | ||
| Calcium | 315 mg | (32 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 129 μg | (65 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 359 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 small Sea bream (each about 300 grams)
- salt
- freshly ground peppers
- 2 onions (about 200 grams)
- 10 garlic cloves
- 350 grams Vine tomato (quartered)
- 30 grams sun-dried Tomatoes
- 1 small Zucchini
- 3 Tbsps olive oil
- 100 grams black pitted Olives
- 2 sprigs rosemary
- thyme (2 branches)
- Sage (2 branches)
Preparation steps
Rinse sea bream in cold water and pat dry. Season inside and out with salt and pepper. Peel the onions and cut into thin rings. Press the unpeeled garlic cloves with the palm of your hand into the work surface until they burst. Remove peels and cut into quarters. Cut sun-dried tomatoes into strips. Rinse zucchini, trim and slice.
Preheat the oven to 200°C (approximately 400°F). Heat 2 tablespoons olive oil in a large pan. Add onion rings and garlic and cook until soft. Stir in vine tomato quarters, zucchini slices and olives. Place the vegetables in a roasting pan.
Divide 1 branch of each of the herbs into 2 portions and tie bundles with kitchen twine. Add to the vegetables. Place the sea bream on the herbs. Drizzle with 1 tablespoon olive oil. Bake the oven for 15-25 minutes, remove from oven and serve.
