Seabass on Couscous with Figs and Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 648 cal. | (31 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 5.1 μg | (9 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 1,000 mg | (25 %) | ||
| Calcium | 268 mg | (27 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 13.4 g | |||
| Uric acid | 313 mg | |||
| Cholesterol | 158 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 1 Red chili pepper
- 1 shallot
- 2 Tbsps vegetable oil
- 1 tsp Ras el hanout
- 250 milliliters Vegetable broth
- salt
- 200 grams Couscous (Instant)
- 150 grams chickpeas (socket)
- 40 grams Currants
- 200 milliliters fish stock
- 200 milliliters Whipped cream
- 1 tsp Turmeric (ground)
- 20 grams butter
- 2 Tbsps lemon juice
- cayenne pepper
- 500 grams Sea bass fillet
- freshly ground peppers
- 4 Figs
- 2 Tbsps scallions
Preparation steps
Rinse the chile, halve, remove seeds and finely chop. Peel the shallot and finely chop. Sauté together with the chile in a hot pot in 1 tablespoon oil until translucent. Add Ras el Hanout and sauté briefly. Pour in the broth, season with salt, sprinkle the couscous and mix in the drained chickpeas with currants. Remove from the heat and let soak for about 10 minutes.
For the sauce, boil the stock with the cream and turmeric and let simmer to reduce by about half. Add the butter, remove from the heat and beat until fluffy. Season with salt, lemon juice and cayenne pepper.
Rinse the fish, pat dry and cut into 4 approximately equal pieces. Cut on the skin side several times, season with salt and pepper and cook skin side down in a hot, non-stick pan in the remaining oil for 3-4 minutes until golden brown. Trim, rinse and quarter the figs. Lay in the pan, turn the fish over and cook together over low heat 1-2 minutes until done.
Mix the chives into the couscous and season with lemon juice. Arrange on plates and pour sauce alongside. Top sauce with the fish and the figs and serve.
