Steamed Sea Bass with Sweet Potato Puree
Steamed sea bass with sweet potato puree - Protein for the whole family!
Healthy, because
Even smarter
Nutritional values
The strong orange in sweet potatoes comes from the beta-carotene it contains. The plant pigment is a precursor of vitamin A, which is necessary for strong eyesight. Secondary plant substances from Walnuts protect the body's cells from damage. The B vitamins, which are also present, help to stay relaxed during stressful periods.
If you prefer something more classic, you can also prepare mashed potatoes instead of sweet potato puree with the steamed sea bass. The dish is lactose-free if you replace the milk with a vegetable alternative, such as oat drink.
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 8.1 μg | (14 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,326 mg | (33 %) | ||
| Calcium | 236 mg | (24 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 261 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 sprigs thyme
- ¼ oz ginger
- 8 Sea bass fillet (each approx. 3 oz)
- 4 Tbsps olive oil
- salt
- peppers
- 4 ozs potatoes
- 10 ozs small Sweet potato
- 1 ½ ozs walnut kernels
- 3 ozs milk (whole)
- 1 Tbsp Lime juice
- cayenne pepper
Kitchen utensils
Preparation steps
Wash thyme, shake dry and pluck off leaves. Wash ginger and cut into fine slices. Pat fish dry, put in a baking dish with ginger, thyme, olive oil, some salt and pepper, mix carefully and marinate covered in the refrigerator for 15 minutes.
Meanwhile, clean, wash, peel and chop potatoes and sweet potato. Bring to a boil in a saucepan covered with salted water and cook over medium heat until tender, about 30 minutes.
Steam marinated fish in a steamer or steaming insert for 10-15 minutes. Chop walnuts.
At the same time, heat milk in a small saucepan. Drain potatoes, let drain and mash finely with milk in pot. Season with lime juice, salt and a little cayenne pepper.
Divide puree among plates. Arrange fish fillets on top, sprinkle with nuts and serve.
