Sea Breams with Beans and Artichokes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 34.4 g | (115 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 25.7 μg | (43 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 272 μg | (91 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 26 μg | (58 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,635 mg | (41 %) | ||
| Calcium | 341 mg | (34 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 471 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 250 grams green Beans
- salt
- 2 Tbsps Pine nuts
- 1 Red onion
- 4 large Artichoke
- 4 Tbsps White vinegar
- 4 Sea bream fillets (each about 150 grams, with skin)
- 1 Tbsp lemon juice
- peppers
- mild Curry powder
- Pastry flour
- 2 Tbsps vegetable oil
- 2 Tbsps Garlic oil
Preparation steps
Rinse beans and blanch in boiling salted water for 8-10 minutes, drain, rinse in cold water and drain again. Toast pine nuts in a dry pan until golden brown. Peel onion and cut into thin rings. Rinse and trim artichokes, halve or quarter them and immediately put in vinegar water to prevent discoloration.
Rinse sea bream, pat dry, drizzle with lemon juice and let stand for 5 minutes. Pat dry again, season with pepper and curry. Heat oil in a pan and cook on skin side until golden brown, flip and brown on the other side. Remove from heat and cover the pan, let fish finish cooking.
Heat garlic oil in a pan and add drained atichokes, saute briefly. Add beans and saute for about 5 minutes, season with salt and pepper and add onion, heat up. Arrange fish and vegetables on plates and sprinkle with pine nuts. Serve.
