Sea bass is one of the most prized white fish for its firm, delicate flesh. In this recipe, we elevate it by pairing it with a smooth pumpkin cream and perfectly cooked potatoes, creating a balanced, nutritious, and visually appealing dish. It is an excellent choice for a light yet sophisticated dinner, where the sweetness of the pumpkin highlights the freshness of the sea.
Estimated time: 41 minutes.
Difficulty: ⭐⭐⭐.
Servings: 4 people.
Number of people and extra details:
This recipe is рассчитed for 4 servings. Sea bass is a great source of high-quality protein and essential fatty acids. By cooking it simply and pairing it with vegetables, we get an easy-to-digest dish. Thanks to the use of Bonsalt , we can enjoy all the flavor of the fish and vegetable cream while taking care of our cardiovascular health.
Ingredients
-
2 medium sea bass (cleaned and filleted).
-
400g pumpkin.
-
2 medium potatoes.
-
1 onion.
-
1 leek (white part only).
-
4 tablespoons of Olive Oil.
-
Bonsalt (to taste).
-
White pepper.
-
A pinch of nutmeg.
-
Water or mild fish stock.
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical sheet of our products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Proteins | 22.4g | Muscle maintenance |
| Healthy Fats | 14.5g | Cardiovascular health (Aceite Castello) | |
| Carbohydrates | 18.6g | Slow-release energy | |
| Key Minerals | Potassium (Bonsalt) | 642.0mg | Muscle and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Dietary Fiber | 3.8g | Digestive health |
| Calories | 315.0 kcal | Total energy per dish |
Step-by-Step Professional Preparation
1. Preparing the pumpkin cream:
Peel and chop the pumpkin, onion, and leek. In a pot with 2 tablespoons of Aceite de Oliva Virgen Extra Castello, sauté the vegetables for a few minutes. Cover with water or fish stock and simmer until the pumpkin is very tender (about 20 minutes). Blend until smooth, then add a pinch of nutmeg, white pepper, and Bonsalt to taste.
2. Cooking the potatoes:
While the cream cooks, peel the potatoes and cut them into 1-centimeter slices. Cook them in water with a touch of Bonsalt until tender but not falling apart (about 12-15 minutes). Drain and set aside.
3. Preparing the sea bass:
Season the sea bass fillets with pepper and Bonsalt. In a nonstick skillet with the other 2 tablespoons of Olive Oil , cook the fish first skin-side down until crispy, then briefly turn it over so it finishes cooking through without drying out.
4. Final plating:
At the bottom of the plate, serve a generous pool of pumpkin cream. Place the potato slices on top and, over them, the sea bass fillet with the skin facing up. You can garnish with a final drizzle of Olive Oil added raw.
This sea bass with pumpkin cream is a dish that will impress your guests with its elegance and balance. Go ahead and make it, and enjoy healthy, high-quality cooking!
0 comments