Photo: Pille R. Priske
Fillet of sea bass on a bed of okra served with wild rice
19 ingredients
30 min + 1 hr
Serves 1
openrecipes
This recipe was cooked by amateur chefs as part of the BBC's Step Up to the Plate television programme.
Estimated Nutrition (whole recipe, rough)
706
Calories
15g
Protein
34g
Fat
96g
Carbs
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pine Nut | 1 oz (28g) | 191 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Honey | 1 tbsp (21g) | 64 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 x 200g/7oz sea bass
- ¼ tsp chilli
- salt and freshly ground black pepper
- 1 tbsp olive oil
- ½ lemon
- 2 large tomatoes
- 2 tbsp olive oil
- 1 small red onion
- 10 okra
- ½ tsp sugar
- 2 tsp honey
- ½ lemon
- salt and freshly ground black pepper
- 1 tbsp olive oil
- 50g/2oz wild rice
- 100ml/3½floz boiling water
- salt and freshly ground black pepper
- 1 tbsp pine nuts
- slices raw okra
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes