Healthy Mediterranean Food

Steamed Sea Bass with Sweet Potato Puree

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Average: 5 (2 votes)
(2 votes)
Steamed Sea Bass with Sweet Potato Puree

Steamed sea bass with sweet potato puree - Protein for the whole family!

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
483
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie483 cal.(23 %)
Protein39 g(40 %)
Fat20 g(17 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A1 mg(125 %)
Vitamin D0.4 μg(2 %)
Vitamin E9.9 mg(83 %)
Vitamin K8.1 μg(14 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.9 mg(108 %)
Vitamin B₆0.9 mg(64 %)
Folate59 μg(20 %)
Pantothenic acid1.5 mg(25 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C46 mg(48 %)
Potassium1,326 mg(33 %)
Calcium236 mg(24 %)
Magnesium100 mg(33 %)
Iron2.4 mg(16 %)
Iodine16 μg(8 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.2 g
Uric acid261 mg
Cholesterol132 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
Sweet potatopotatoolive oilgingerthymesalt
Preparation

Kitchen utensils

1 Steamer or steaming insert

Preparation steps

1.

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.

2.

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.

3.

Steam marinated fish in a steamer or steaming insert for 10-15 minutes. Chop walnuts.

4.

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.

5.

Divide puree among plates. Arrange fish fillets on top, sprinkle with nuts and serve.