Sea Bass with Coconut Sauce
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
458
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 458 cal. | (22 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 3.9 μg | (7 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,007 mg | (25 %) | ||
| Calcium | 187 mg | (19 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 22.6 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Sea bass fillet (or other fish)
- 2 Tbsps Lime juice
- salt
- peppers
- 1 pc ginger
- 2 Tbsps Coconut flakes
- 1 Tbsp vegetable oil
- 150 milliliters Vegetable broth
- 400 milliliters Coconut milk (canned, unsweetened)
- 1 Mango
- 1 stalk Celery
Preparation steps
1.
Peel and grate ginger. Heat oil in a pan and saute ginger. Add broth, coconut milk and coconut flakes and simmer for 3 minutes. Rinse and pat dry fish, cut into pieces, drizzle with lime juice, season with salt and pepper. Place fish into coconut sauce and cook for 5 minutes. Peel mango, halve and pit. Cut mango pulp into cubes. Rinse and dry celery, cut into slices.
2.
Place fish fillets onto large lettuce leaf on a plate. Drizzle with coconut sauce, garnish with mango and celery. Serve.
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