Sea Bass with Brazil Nuts, Kale, and Pomegranate
Recipe Type:
Standard
Prep Time:
20 mins
Cook Time:
15 mins
Total Time:
35 mins
| Recipe Yield | 17.65 oz |
| Number of Servings | 4 |
| Serving Size | 4.41 oz |
Ingredients
17.65 oz
Sea bass
1.77 oz
Brazil Nuts
7.06 oz
kale
3.53 oz
pomegranate seeds
1 tsp
salt
1 tsp
black pepper
2 tbsp
olive oil
Directions
Step 1
Season the sea bass with salt and black pepper.
Step 2
Heat olive oil in a pan over medium heat.
Step 3
Add the sea bass to the pan and cook for 5 minutes on each side, or until golden brown and cooked through.
Step 4
Remove the sea bass from the pan and set aside.
Step 5
In the same pan, add the brazil nuts and cook for 2-3 minutes, or until lightly toasted.
Step 6
Remove the brazil nuts from the pan and set aside.
Step 7
In the same pan, add the kale and cook for 3-4 minutes, or until wilted.
Step 8
Remove the kale from the pan and set aside.
Step 9
Plate the sea bass, kale, brazil nuts, and pomegranate seeds.
Nutrition Facts
Fat:
20 g
(180
kcal)
Protein:
30 g
(120
kcal)
Carbohydrates:
10 g
(40
kcal)
| Calories | 15.435 kcal | 0.77% |
| Vitamin A | 0.882 IU | 0.1% |
| Monounsaturated Fat | 0.441 g | 0% |
| Saturated Fat | 0.0882 g | 0.08% |
| Fat | 0.882 g | 0.63% |
| Carbohydrates | 0.441 g | 0.09% |
| Sodium | 22.05 mg | 4.41% |
| Fibers | 0.2205 g | 0.58% |
| Sugars | 0.2205 g | 0% |
| Protein | 1.323 g | 1.56% |
| Vitamin C | 1.323 mg | 1.47% |
| Calcium | 0.441 mg | 0.09% |
| Iron | 0.6615 mg | 0.13% |
| Potassium | 26.46 mg | 5.29% |
| Alcohol | 0 g | 0% |
| Cholesterol | 2.646 mg | 0% |
| Lactose | 0 g | 0% |
| Vitamin B6 | 0.882 mg | 67.85% |
| Vitamin B12 | 1.764 mcg | 73.5% |
| Vitamin E | 0.441 mg | 2.94% |
| Zinc | 0.6615 mg | 0.13% |
| Selenium | 1.764 mcg | 0.35% |
| Vitamin D | 0 mcg | 0% |
Recipe Attributes
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