Spiced Sea Bass

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Spiced Sea Bass
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
570
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie570 cal.(27 %)
Protein51 g(52 %)
Fat31 g(27 %)
Carbohydrates14 g(9 %)
Sugar added1 g(4 %)
Roughage5.6 g(19 %)
Vitamin A0 mg(0 %)
Vitamin D0.5 μg(3 %)
Vitamin E10.6 mg(88 %)
Vitamin K21.4 μg(36 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.1 mg(143 %)
Vitamin B₆0.9 mg(64 %)
Folate70 μg(23 %)
Pantothenic acid1 mg(17 %)
Biotin19.1 μg(42 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C12 mg(13 %)
Potassium1,215 mg(30 %)
Calcium440 mg(44 %)
Magnesium211 mg(70 %)
Iron4.6 mg(31 %)
Iodine18 μg(9 %)
Zinc4.1 mg(51 %)
Saturated fatty acids7.2 g
Uric acid362 mg
Cholesterol181 mg
Complete sugar4 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Sesame seedsPeanut buttercayenne pepperTurmericCuminonion

Preparation steps

1.

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.

2.

Heat the remaining oil in a skillet. Peel the onions, chop and saute until translucent and let cool.

3.

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.

4.

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.