Seared Sea Bass with Wilted Spinach and Red Pepper Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 11.8 mg | (98 %) | ||
| Vitamin K | 953.2 μg | (1,589 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 375 μg | (125 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 24.7 μg | (55 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 1,940 mg | (49 %) | ||
| Calcium | 444 mg | (44 %) | ||
| Magnesium | 200 mg | (67 %) | ||
| Iron | 9.4 mg | (63 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 341 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 600 grams Sea bass fillet
- salt
- peppers
- lemon juice
- 1 kilogram Spinach
- 1 garlic clove
- 1 small onion
- Nutmeg
- 100 milliliters white wine
- 100 milliliters vegetable stock
- 1 Red paprika
- 4 Tbsps vegetable oil
- cornstarch (cornstarch)
Preparation steps
Remove the stems from the spinach leaves. Rinse the spinach and blanch in a pot of boiling water. Drain well and chop.
For the pepper sauce: Peel and finely chop the onion. Rinse, remove the seeds and finely dice the peppers. Heat 1 tablespoon of the oil in a skillet. Add the onion and peppers, and season with salt and pepper. Deglaze with the wine. Pour in the vegetable stock, and simmer, covered, for 10 minutes. Thicken to taste with cornstarch that has been mixed with cold water.
For the spinach: Peel and finely chop the garlic. Heat 1 tablespoon of the oil in a skillet and sauté the garlic until fragrant. Add the spinach and stir until wilted. Season with salt, pepper and nutmeg. Heat the remaining oil in a skillet. Pat the fish fillets dry, season with pepper and sear until golden on both sides. Season with salt and lemon juice. For serving: Arrange on plates with the wilted spinach and pepper sauce. Serve with fresh white bread.
