Sea Bream with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 622 cal. | (30 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 42.2 μg | (70 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 23.7 μg | (53 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,487 mg | (37 %) | ||
| Calcium | 293 mg | (29 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 130 μg | (65 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 14.6 g | |||
| Uric acid | 388 mg | |||
| Cholesterol | 263 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 Eggplant
- 4 Tomatoes
- 4 small Zucchini
- 5 Tbsps olive oil
- 2 Tbsps lemon juice
- Sea salt
- freshly ground peppers
- 80 grams softened butter
- 2 Tbsps White bread crumbs
- 1 generous pinch lemon zest (organic)
- 1 Tbsp freshly chopped thyme
- 1 egg yolk
- 4 Sea bream each about 350 grams (ready to cook)
- 2 sprigs rosemary
- 1 organic lemon
- 4 fresh garlic cloves
Preparation steps
Rinse and trim eggplants, slice. Rinse tomatoes and cut out stalks, slice. Arrange both on an oiled baking sheet. Rinse zucchini and cut off lids, scoop out small amount of pulp. Add zucchini to the baking sheet. Drizzle vegetables with 2 tablespoons of oil and season with lemon juice, salt and pepper. Roast under a hot broiler for about 12 minutes, watching carefully. Turn vegetables over halfway through roasting.
Mix butter with breadcrumbs, lemon zest, thyme and egg yolk, stuff zucchini with the mixture during the last 3-4 minutes of roasting.
Rinse sea bream, pat dry and season inside and out with sea salt and pepper. Rinse rosemary, shake dry and stuff fish with rosemary and sliced lemon. Heat remaining oil in a pan and cook fish together with squeezed garlic cloves for about 6-8 minutes on both sides.
Peel skin from the fish, season with salt and pepper and arrange with vegetables on preheated plates. Serve.
