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Recipe Category / Seafood and Fish

Sea bream fillet with white bean mash

  • 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.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Sea bream fillet with white bean mash

Method

  • Add the beans into a bowl, cover them with water, and add salt. Let them soak for 12 hours.
  • Drain them, rinse them well, and transfer the beans to a pot. Add water and boil them over medium heat for 1 hour.
  • Score the fish, skin-side, and add the olive oil, salt, and pepper.
  • If you don’t have a steamer, place a pot over medium-high heat and put a cooking ring in it. Add water up to the ring’s height and put a plate -sprayed with cooking spray- on top of it.
  • Put the fillets on the plate and cover the pot with a lid. Cook them for 4-5 minutes.

For the white bean mash

  • Drain the beans and keep the water.
  • Transfer the beans to a food processor and add salt, pepper, the lemon juice, the olive oil, the tahini, the cumin, and the garlic.
  • Process well until the ingredients are homogenized. If the mash is too thick, you can thin it with a little of the water you set aside.
  • Serve the fillets and the mash with basil oil, rocket, pepper, and lemon slices.
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Nutritional
Chart

Nutrition information per portion

374
Calories (kcal)
19 %

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.

18.0
Total Fat (g)
26 %

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.

2.9
Saturated Fat (g)
15 %

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.

18.0
Total Carbs (g)
7 %

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.

1.5
Sugars (g)
2 %

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.

30.0
Protein (g)
60 %

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.

8.4
Fibre (g)
34 %

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.

0.78
Sodium (g)
13 %

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

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