Sea bass with salad and courgette filled with quinoa and vegetables

Ingredients
Elaboration
Nutritional information

50 min

Type of dish: Main course, Fish, Vegetables

Temperature: Hot

Allergens:

Ingredients for 5 portions Calculate portions

Small sea bass, farmed 1.25 kg

lettuce assortment (mesclun) 0.15 kg

Fried sauce for grilled fish 0.05 l

Zucchini stuffed with quinoa and vegetables 5.0 ud

Vinaigrette sauce 0.025 l

Ingredients for Fried sauce for grilled fish (0.05 l) See Recipe

Intense olive oil 0.05 l

Garlic, bulb 0.167 ud

Parsley 2.5 g

Ingredients for Zucchini stuffed with quinoa and vegetables (5.0 ud) See Recipe

Courgette 0.75 kg

Onion 0.15 kg

Carrots 0.15 kg

Red pepper 0.15 kg

Green pepper 0.15 kg

Quinoa 0.075 kg

Vegetable stock 0.25 l

Table salt 0.005 g

Olive oil 0.05 l

Ingredients for Vinaigrette sauce (0.025 l) See Recipe

Olive oil 0.02 l

Vinegar 0.005 l

Table salt 3.333 g

Elaboration

Preparing the fish.

To make this recipe the following preparations are necessary:

Grilled fish (process).
Fried sauce for grilled fish.
Courgette filled with quinoa and vegetables.
Mixed lettuce salad.

SERVING

Heat two courgettes in the oven.
Place the fish on the plate and cover with the fried sauce.
Place the salad and the filled courgette next to it.

Nutritional information (1 portion)

Energy

502.68

kcal

Carbohydrates

24.6

Proteins

36.19

Lipids

28.22

Fiber 6.32 g

Saturates 4.16 g

Monounsaturated fatty acids 19.19 g

Polyunsaturated fatty acids 3.42 g

Cholesterol 114.02 mg

Calcium 167.5 mg

Iron 5.0 mg

Zinc 2.41 mg

Vitamin A 506.75 ug

Vitamin C 84.71 g

Folic acid 91.36 ug

Salt (Sodium) 476.04 mg

Sugars 14.46 g

The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.

Needed recipes

5 min

Fried sauce for grilled fish

Cuisine type: Vegan cuisine
Additional culinary preparation: Sauces

5 min

Vinaigrette sauce

Additional culinary preparation: Dressings, Sauces

45 min

Zucchini stuffed with quinoa and vegetables

Type of dish: Vegetables
Temperature: Hot