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Recipe Category / Seafood and Fish

Salt-baked fish

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Method

For the sea bass

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Clean the fish and keep the scales.
  • In a mortar and pestle add the star anise pods, the chili flakes, and grind them well.
  • In a bowl add the salt, the leaves of the 2 rosemary sprigs, the spices of the mortar and pestle, the water, and mix with your hands.
  • Cut the lemon and the fennel bulbs into slices, and set them aside.
  • Take 1/3 of the salt and put it in a baking pan lined with parchment paper, shaped like a strip.
  • Along the salt, spread slices of the lemon and the fennel bulb, and place the sea bass onto them.
  • Put a few slices of the lemon and the fennel bulb into the sea bass, the 2 rosemary sprigs, and cover with the remaining salt. Make sure to not leave any part of the fish uncovered.
  • Bake for 40-45 minutes.

For the olive oil-lemon dressing

  • In a bowl add the lemon zest and juice, the mustard, and mix.
  • Pour the olive oil very slowly by whisking constantly. If the mixture thickens too much, then add 2-3 tablespoons water.
  • Add salt, pepper, and set aside.

For the garnish

  • In a pot with boiling water add salt, the wild greens, and boil for 1-2 minutes.
  • Cut the tomatoes in half, lengthways, and grate them over a bowl using the large holes of a box grater.
  • Place a frying pan over high heat. Add the tomato, the garlic finely chopped, the oregano, salt, pepper, and mix.
  • Drain the wild greens and add it to the frying pan with the rest of the ingredients. Season with salt and pepper, and simmer for 1-2 minutes until there is no more liquid left in the pan.

To serve

  • Carefully break up the salt all around the fish.
  • Serve with 3 teaspoons of olive oil-lemon dressing, the wild greens, and the olive oil.
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Nutritional
Chart

Nutrition information per portion

509
Calories (kcal)
25 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

13.0
Total Fat (g)
19 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.7
Saturated Fat (g)
14 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

8.8
Total Carbs (g)
3 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.0
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

81.0
Protein (g)
162 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

12.0
Fibre (g)
48 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

-
Sodium (g)
- %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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