Your Recipe

Barbecued sea bass

Zutat  Menge  Kalorien 
Orangen 420g 197kcal
Zitronensaft 14.4g 3kcal
Brunnenkresse, roh 120g 13kcal
Olivenöl 70g 619kcal
Zitronenschalen 6g 3kcal
Fisch, Barsch, gestreift, roh 1200g 1164kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2-3 large oranges
zest 1 lemon (use the juice below)
1 tbsp olive oil
4 x 300g whole small sea bass, scaled, gutted and slashed a few times down each side
For the salad
2 oranges, segmented
juice 1 lemon
4 tbsp olive oil
2 bags watercress
handful small capers
handful pitted green olives, roughly chopped
Method
STEP 1
Finely grate the zest of 1 of the oranges and add to the lemon zest. Mix with the olive oil, then drizzle over the fish and season. Cut the rest of the oranges into slices about 5mm thick. When the coals are ashen, arrange the orange slices over the barbecue in groups the length of each fish. Char the orange slices on 1 side, then flip them over and lay the fish on top of them – this stops the fish sticking. Barbecue the fish for 5-8 mins on each side (turning them carefully), or until the flesh flakes away easily when prodded.

STEP 2
While the fish is barbecuing (or beforehand), make the salad. Put the orange segments in a large bowl with the squeezed juice from the rest of the oranges and the lemon juice. Season and stir in the olive oil. When the fish is cooked, toss the watercress in the orange dressing with the capers and olives. Serve the fish with the salad.

Nährwertangaben 
Portionsgröße  458 g | ml
Menge pro Portion  500
2091
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  4g 20%
Natrium 220mg 10%
Gesamte Kohlenhydrate  13g 5%
Ballaststoffe  2.8g 10%
Zucker  10g
Protein  55g 110%
Vitamin D 0mcg 0%
Kalzium 125mg 10%
Eisen  2.8mg 16%
Kalium 1063mg 23%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 140.595 mcg 16%
Thiamin [B1] 0.42 mg 35%
Riboflavin [B2] 0.17 mg 13%
Niacin [B3] 6.665 mg 42%
Pantothensäure [B5] 2.615 mg 52%
Vitamin B6 1.006 mg 59%
Cobalamin [B12] 11.46 mcg 0%
Folat [B9] 62.115 mcg 0%
Vitamin C 72.088 mg 80%
Vitamin D 0 mcg 0%
Vitamin E 3.018 mg 20%
Vitamin K 85.535 mcg 71%
Betain 0.018 mg 0%
Cholin 11.884 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.3 g 5%
Sugars 10.1 g 20%
Ballaststoffe  2.8 g 10%
Carbohydrate 13 g 0%
Netto-Kohlenhydrate 3.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.31 g 0%
Arginin 3.296 g 0%
Asparaginsäure 5.624 g 0%
Cystein 0.583 g 0%
Glutaminsäure 8.097 g 0%
Glycin 2.685 g 0%
Histidin 1.597 g 0%
Isoleucin 2.505 g 0%
Leucin 4.397 g 0%
Lysin 4.974 g 0%
Methionin 1.602 g 0%
Phenylalanin 2.143 g 0%
Prolin 1.958 g 0%
Serin 2.221 g 0%
Threonin 2.387 g 0%
Tryptophan 0.615 g 0%
Tyrosin 1.833 g 0%
Valin 2.825 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 125.4 mg 10%
Kupfer 0.16 mg 18%
Fluorid 0 mcg 0%
Eisen  2.8 mg 16%
Magnesium 137.24 mg 33%
Mangan 0.14 mg 6%
Phosphor 627.17 mg 50%
Kalium 1063.33 mg 23%
Selen 110.31 mcg 201%
Natrium 219.78 mg 10%
Zink 1.31 mg 12%
andere
Nährstoff Menge  DV
Wasser 361.768 g 0%
Asche 3.959 g 0%