- 1 red porgy, 500g
- 1/2 teaspoon(s) salt
- 1/4 teaspoon(s) pepper
- 2 tablespoon(s) olive oil, for frying
- 20 g ginger, fresh
- 1 clove of garlic, finely chopped
- 1 onion, dry
- 1 chili pepper
- 1 tablespoon(s) granulated sugar
- 200 g white wine
- 20 g soy sauce
- 1 bunch basil leaves, fresh
- thyme, finely chopped
- zest, of 1 lemon
- 1 lemon, to serve
Sea bream with chili and basil
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Gluten Free Diet
Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
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Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
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Egg Free Diet
It is usually followed when someone is allergic to this food.
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Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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30'
Ηands on
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14'
Cook Time
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1
Portion(s)
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2
Difficulty
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Method
- Clean and gut the fish. Rinse and dry with a kitchen towel. Make three scores on each side (make sure not to reach the bone) and rub the skin with salt and pepper.
- Heat the olive oil in a big pan over medium to high heat (the fish must fit in the pan). As soon as the olive oil is hot enough, place the fish in and sauté for 3-4 minutes. Turn the fish over with a spatula and sauté the other side for 3-4 minutes.
- Make a small cut on the flesh of the center of the fish with a knife to see if it is cooked. The meat must be white and fall off the bone. When ready, transfer to a serving platter.
- In the same pan, add the ginger (cut into thin strips), finely chopped garlic, onion (cut into 0.5 cm thick slices), finely chopped chili pepper, sugar and mix for 2-3 minutes.
- Add the wine an allow 2-3 minutes for it to evaporate. Then, add the soy sauce.
- Add half of the basil leaves, finely chopped thyme and lemon zest. Mix and remove from heat.
- Pour the sauce over the fish and garnish with the rest of the basil leaves and the lemon (cut in slices).
- Serve.
Nutritional
Chart
Nutrition information per portion
516
Calories (kcal)
26
%
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.
12.0
Total Fat (g)
17
%
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.
0.7
Saturated Fat (g)
4
%
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.
30.0
Total Carbs (g)
12
%
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.
25.0
Sugars (g)
28
%
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.
48.0
Protein (g)
96
%
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.
4.4
Fibre (g)
18
%
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.
5.8
Sodium (g)
97
%
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.
*To calculate nutritional table data, we use software by
