Spiced Sea Bass
Nutritional values
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 21.4 μg | (36 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,215 mg | (30 %) | ||
| Calcium | 440 mg | (44 %) | ||
| Magnesium | 211 mg | (70 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 362 mg | |||
| Cholesterol | 181 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 tsp cayenne pepper
- 1 tsp Turmeric
- 4 tsps Coriander
- 1 tsp Cumin
- ½ tsp white peppercorns
- 100 grams Sesame seeds
- 2 Tbsps Coconut flakes
- 1 Tbsp dried Curry leaves (Asia-Laden)
- 4 Tbsps vegetable oil
- 2 Red onions
- 2 garlic cloves
- 2 Tbsps Peanut butter
- 3 Tbsps Tamarind paste
- 1 l fish stock (homemade or from the glass)
- salt
- 4 Sea bass fillet (with skin à 160 grams)
Preparation steps
Heat 2 tablespoons of oil in a skillet, add the cayenne, turmeric, coriander, cumin, pepper, sesame seeds, coconut flakes and curry powder and cook, stirring until fragrant, about 1 minute, let cool. Set 1 1/2 teaspoons aside and crush the remainder in a mortar to a fine powder.
Heat the remaining oil in a skillet. Peel the onions, chop and saute until translucent and let cool.
Peel the garlic and chop finely. Puree the ground spices with the onions, the garlic, the peanut butter and tamarind paste in a blender, add the fish stock and season with salt and puree until smooth.
Heat the sauce in a wide skillet. Add the fish to the sauce, spooning the sauce over, cover and simmer gently over low heat until the fish is cooked through, about 8 minutes. Just before serving sprinkle the reserved spices over the dish.
