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Sea Bass with Spring Vegetables Recipe

Looking for an easy Sea Bass with Spring Vegetables recipe? Learn how to make Sea Bass with Spring Vegetables using healthy ingredients.


Submitted by gwynevelyn

Makes 4 servings



The sea bass is rich in protein and B-vitamins, while the vegetables provide plenty of fibre, potassium, and protective antioxidants. Sugar-snap peas are rich in vitamin C, the beans supply protein and iron, and the asparagus is a good source of folate.

Recipe Ingredients for Sea Bass with Spring Vegetables

9 oz cod, (sea bass), fillets
2 tbsp extra virgin olive oil
4 oz green beans, fine, trimmed and cut into 2" lengths
4 oz sugar snap peas, trimmed
4 oz asparagus, trimmed and cut into 2" lengths
5 oz fava beans, (broadbeans) fresh or frozen
14 oz cooked kidney beans, (flageolet) canned, drained and rinsed

Recipe Directions for Sea Bass with Spring Vegetables

  1. Heat the oven to 350F.

  2. Pan-fry each sea bass fillet in the olive oil for 1 minute each side to seal, then transfer onto a baking tray and finish cooking in the oven for 8-10 minutes.

  3. Steam or boil the green beans, sugar-snap peas, asparagus and broad beans for 4 minutes until they are tender crisp. Add the flageolet beans 1 minute before the end of the cooking time so they heat through.

  4. Place the sea bass in the centre of each plate, then scatter the vegetables around. Serve immediately.

Categories

Main Dish

Nutrition Facts
Serving Size 290.2g
Amount Per Serving
Calories
608
Calories from Fat
81
% Daily Value*
Total Fat
9.0g
14%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
35mg
12%
Sodium
70mg
3%
Potassium
2054mg
59%
Total Carbohydrates
86.7g
29%
Dietary Fiber
26.2g
105%
Sugars
6.2g
Protein
48.1g
Vitamin A 15% Vitamin C 48%
Calcium 16% Iron 60%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in magnesium
  • High in phosphorus
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