Your Recipe

Barbecued sea bass

Ingrédient Quantité Calories
Oranges 420g 197kcal
Jus de citron 14.4g 3kcal
Cresson 120g 13kcal
Huile d'olive 70g 619kcal
Zeste de citron 6g 3kcal
Bar rayé, cru 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.

Valeurs nutritives
Taille des portions 458 g | ml
Quantité par portion 500
2091
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 25g 32%
Gras saturés 4g 20%
Sodium 220mg 10%
Total des glucides 13g 5%
Fibres alimentaires 2.8g 10%
Sucre 10g
Protéine 55g 110%
Vitamine D 0mcg 0%
Calcium 125mg 10%
Fer 2.8mg 16%
Potassium 1063mg 23%
* 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 140.595 mcg 16%
Thiamine [B1] 0.42 mg 35%
Riboflavine [B2] 0.17 mg 13%
Niacine [B3] 6.665 mg 42%
Acide pantothénique [B5] 2.615 mg 52%
Vitamine B6 1.006 mg 59%
Cobalamine [B12] 11.46 mcg 0%
Floate [B9] 62.115 mcg 0%
Vitamine C 72.088 mg 80%
Vitamine D 0 mcg 0%
Vitamine E 3.018 mg 20%
Vitamine K 85.535 mcg 71%
Bétaïne 0.018 mg 0%
Choline 11.884 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 13.3 g 5%
Sugars 10.1 g 20%
Fibres alimentaires 2.8 g 10%
Carbohydrate 13 g 0%
Glucides nets 3.2g
acides aminés
nutriment Quantité DV
Alanine 3.31 g 0%
Arginine 3.296 g 0%
Acide aspartique 5.624 g 0%
Cystéine 0.583 g 0%
Acide glutamique 8.097 g 0%
Glycine 2.685 g 0%
Histidine 1.597 g 0%
Isoleucine 2.505 g 0%
Leucine 4.397 g 0%
Lysine 4.974 g 0%
Méthionine 1.602 g 0%
Phénylalanine 2.143 g 0%
Proline 1.958 g 0%
Sérine 2.221 g 0%
Thréonine 2.387 g 0%
Tryptophane 0.615 g 0%
Tyrosine 1.833 g 0%
Valine 2.825 g 0%
Minéraux
nutriment Quantité DV
Calcium 125.4 mg 10%
Cuivre 0.16 mg 18%
Fluorure 0 mcg 0%
Fer 2.8 mg 16%
Magnésium 137.24 mg 33%
Manganèse 0.14 mg 6%
Phosphore 627.17 mg 50%
Potassium 1063.33 mg 23%
Sélénium 110.31 mcg 201%
Sodium 219.78 mg 10%
Zinc 1.31 mg 12%
autres
nutriment Quantité DV
Eau 361.768 g 0%
Cendres 3.959 g 0%