Nutrition balance score
Great
Glycemic Index
72
High
Glycemic Load
94
High
Nutrition per serving
Calories1430.7 kcal (72%)
Total Fat84.1 g (120%)
Carbs123.1 g (47%)
Sugars13.2 g (15%)
Protein49.9 g (100%)
Sodium1946.9 mg (97%)
Fiber16.1 g (57%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings
For the fish
2seabass fillets
skin on
salt
black pepper
1 Tbspflour
optional, for light coating
2 Tbspolive oil
or butter
lemon wedges
to serve
For the spinach
For the mash
For the sauce
Instructions
Step 1
POTATOES: Boil potatoes in salted water until fork-tender (about 15 minutes).
Step 2
Drain (keep the water) and return to the pot to steam-dry for 1–2 minutes.
Step 3
Mash with butter and water from the potatoes/cream.
Step 4
Season with salt and pepper. Cover and keep warm.
Step 5
SPINACH: Heat olive oil or butter in a pan over medium heat.
Step 6
Add sliced garlic and cook until fragrant but not browned.
Step 7
Add spinach and sauté until wilted (1–2 minutes). Season with salt and pepper. Set aside
Step 8
SEABASS: Pat the seabass fillets dry. Season both sides with salt and pepper. Optional: Lightly dust with flour for a crispier finish.
Step 9
Heat olive oil or butter in a skillet over medium-high heat.
Step 10
Place the fish skin-side down and press lightly for the first 10 seconds.
Step 11
Cook 3–4 minutes until the skin is golden and crisp.
Step 12
Flip and cook another 1–2 minutes until the fish is opaque and flakes easily.
Step 13
VELOUTE SAUCE: Heat olive oil in a small saucepan over medium heat.
Step 14
Add shallot and cook until soft and translucent (2–3 minutes).
Step 15
Stir in garlic and cook for 30 seconds.
Step 16
Add roasted red pepper, tomato, honey, and a pinch of salt and pepper. Simmer 5–7 minutes to meld the flavors.
Step 17
Add lemon juice and blend until smooth.Optional: add a small amount of cream and stir
Step 18
Arrange the potato puree on the plate, top with spinach and layer with the fish. Pour veloute around the potato and serve
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