Sea Bass with Brazil Nuts, Kale, and Pomegranate
1 serving of sea bass with brazil nuts, kale, and pomegranate contains 388 Calories. The macronutrient breakdown is 14% carbs, 59% fat, and 27% protein. This is a good source of protein (48% of your Daily Value), fiber (19% of your Daily Value), and potassium (13% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 7 minutes
Ingredients
Directions
- Bring a saucepan of water to boil.
- Meanwhile, heat half of the olive oil in a frying pan over medium-high heat. Season the sea bass with salt and pepper and, when the oil is hot, carefully lay the fish in the pan, skin side down. Cook, without turning, for 2–3 minutes, then carefully flip it over. Remove the pan from the heat and let the fish finish cooking in the residual heat.
- Drop the kale and broccoli into the boiling water and simmer for 2 minutes. Drain in a sieve or colander, then rinse under cold running water. Transfer the vegetables to a bowl and add the rest of the olive oil, along with the pomegranate seeds, brazil nuts and chilli. Gently toss everything together.
- Pile the vegetables onto the plate, sit the fish on top, and serve. Enjoy!
Nutrition Facts
For 1 serving of sea bass with brazil nuts, kale, and pomegranate (282g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 388 | |
| Fats | 26g | 34% |
| Saturated fats | 5g | 24% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 194mg | 8% |
| Carbs | 14g | 5% |
| Net carbs | 9g | |
| Fiber | 5g | 19% |
| Sugar | 5g | |
| Protein | 27g | |
| Calcium | 132mg | 13% |
| Iron | 2mg | 26% |
| Potassium | 595mg | 13% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 46μg | |
| Beta carotene | 2826μg | |
| Caffeine | 0mg | |
| Choline | 18mg | 3% |
| Copper | 1mg | 103% |
| Fluoride | 0μg | |
| Folate (B9) | 106μg | 27% |
| Lycopene | 0μg | |
| Magnesium | 91mg | 22% |
| Manganese | 1mg | 27% |
| Niacin | 1mg | 7% |
| Pantothenic acid | 0.5mg | 10% |
| Phosphorus | 192mg | 27% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 274μg | 498% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 19% |
| Vitamin A IU | 4918IU | |
| Vitamin A | 239μg | 27% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 28% |
| Vitamin C | 139mg | 154% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 27% |
| Vitamin K | 369μg | 308% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.4g | |
| Glucose | 0.3g | |
| Fructose | 0.4g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 24% |
| Monounsaturated fats | 13g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 0.4g | |
| Lysine | 0.3g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.3g | |
| Proline | 0.3g | |
| Serine | 0.3g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.3g | |
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