Your Recipe

Baked Chilean Sea Bass

Ingrédient Quantité Calories
Ail 3g 4kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 100g 32kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 9.67g 6kcal
Huile de colza (huile de colza) 14g 124kcal
Sucres granulés 5g 19kcal
Miso 68.75g 136kcal
Bar rayé, cru 680.389g 660kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1/4 c. white or yellow miso paste
1/2 c. mirin
2 tsp. reduced-sodium soy sauce
1 tbsp. neutral oil, such as canola or vegetable
1 tsp. granulated sugar
1 clove garlic, smashed
1 1/2 lb. Chilean sea bass, cut into 4 equal pieces
4 scallions, white and light green parts thinly sliced

Directions
SAVE TO MY RECIPES
Step 1
Place miso in a small bowl. Slowly whisk in mirin until smooth, then whisk in soy sauce, oil, sugar, and garlic.
Step 2
Pour marinade into a 2-quart baking dish. Add the fish and turn to coat. Cover and refrigerate for at least 2 hours or up to 8 hours, turning the fish once.
Step 3
Heat the oven to 425° and place racks in the middle and highest positions. Line a rimmed baking sheet with foil.
Step 4
Place the fish on the prepared baking sheet and roast for 12 to 15 minutes on the middle rack, until the flesh is opaque and flakes easily with a fork.
Step 5
Switch oven to broil on high and move the baking sheet to the top rack. Broil, watching closely, until the edges of the fish start to brown, 1 to 3 minutes.
Step 6
Serve garnished with scallions.

Valeurs nutritives
Taille des portions 220 g | ml
Quantité par portion 245
1026
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.6g 11%
Gras saturés 1.3g 7%
Sodium 849mg 37%
Total des glucides 7.8g 3%
Fibres alimentaires 1.6g 6%
Sucre 2.9g
Protéine 33g 66%
Vitamine D 0mcg 0%
Calcium 55mg 4%
Fer 2.3mg 13%
Potassium 552mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 59.114 mcg 7%
Thiamine [B1] 0.203 mg 17%
Riboflavine [B2] 0.118 mg 9%
Niacine [B3] 3.892 mg 24%
Acide pantothénique [B5] 1.367 mg 27%
Vitamine B6 0.573 mg 34%
Cobalamine [B12] 6.511 mcg 0%
Floate [B9] 35.661 mcg 0%
Vitamine C 4.934 mg 5%
Vitamine D 0 mcg 0%
Vitamine E 0.762 mg 5%
Vitamine K 59.294 mcg 49%
Bétaïne 0.933 mg 0%
Choline 14.76 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 7.8 g 3%
Sugars 2.9 g 6%
Fibres alimentaires 1.6 g 6%
Carbohydrate 0.2 g 0%
Glucides nets 4.9g
acides aminés
nutriment Quantité DV
Alanine 1.946 g 0%
Arginine 1.989 g 0%
Acide aspartique 3.347 g 0%
Cystéine 0.324 g 0%
Acide glutamique 4.973 g 0%
Glycine 1.557 g 0%
Histidine 0.943 g 0%
Isoleucine 1.508 g 0%
Leucine 2.636 g 0%
Lysine 2.884 g 0%
Méthionine 0.923 g 0%
Phénylalanine 1.285 g 0%
Proline 1.218 g 0%
Sérine 1.367 g 0%
Thréonine 1.432 g 0%
Tryptophane 0.371 g 0%
Tyrosine 1.095 g 0%
Valine 1.682 g 0%
Minéraux
nutriment Quantité DV
Calcium 55.41 mg 4%
Cuivre 0.15 mg 16%
Fluorure 0 mcg 0%
Fer 2.27 mg 13%
Magnésium 83.14 mg 20%
Manganèse 0.25 mg 11%
Phosphore 378.53 mg 30%
Potassium 552.08 mg 12%
Sélénium 63.56 mcg 116%
Sodium 849.24 mg 37%
Zinc 1.25 mg 11%
autres
nutriment Quantité DV
Eau 166.813 g 0%
Cendres 4.423 g 0%