This Ceviche recipe with striped bass is so rich in vitamin B. - Mon Wellness
This Ceviche recipe with striped bass is so rich in vitamin B.

This Ceviche recipe with striped bass is so rich in vitamin B.

ONEWhen the last cold of spring gives way to long, hot summer days, a bite of ceviche — fish or other seafood mashed in a marinade of lime and lemon juice and drizzled with vegetables and herbs — strikes hard. Citrus juices transform the fish, giving it a similar appearance and texture to heat-cooked fish, while keeping it irresistibly fresh, light and refreshing.

Ceviche is mainly associated with Peruvian cuisine, but versions of this glamorous, spicy dish are popular throughout Latin America and beyond. At the Conrad Punta de Mita in Nayarit, Mexico, executive chef Edgar Chávez’s ceviche asks for minced sea bass, also known as rockfish, as well as onions, cucumbers, chili peppers and tomatoes. Get yourself a pile of tortilla chips, and thus, you have achieved the perfect summer situation for snacks.

Chávez’s striped bass ceviche is not only delicious and filling, however – it is also packed with nutrients. In addition to being rich in omega-3 fatty acids that support cardiovascular health, striped sea bass is a * superstar * source of vitamin B12. How super? According to the USDA Central Food Database, a 3 ounce serving of striped bass contains 3.25 micrograms of B12. For reasons, the National Institutes of Health (NIH) puts the recommended daily allowance of vitamin B12 at 2.4 micrograms. This means that with a small portion of Chavez’s ceviche, you will get 135 percent of B12 you need for an entire day. We are talking about a microphone drop. “You will find vitamin B12 in many different species of fish, but striped sea bass is a very rich source,” says Mackenzie Burgess, RDN, recipe developer and founder of Cheerful Choices. “A serving is three to four ounces, so 3.5 ounces [of striped bass] will give us more than a B12 worth of a whole day — that’s really great. “

According to Burgess, getting enough vitamin B12 is essential for the formation of blood cells (B12 deficiency can lead to anemia), as well as for the proper functioning of the central nervous system and DNA synthesis. It is also linked to cognitive function and mood regulation: B12 deficiency has been shown to lead to depression and irritability. And, studies have also suggested that B12 can alleviate the symptoms of depression and improve the function of antidepressants. “It is not yet fully understood why this is happening,” says Burgess. “But B12 plays a role in maintaining serotonin, which is the hormone of our happiness. “More research is needed, but there is ample evidence that it can help boost mood.”

And then there are the colorful vegetables on Chavez’s plate, which not only add fun and plenty of fresh, seasonal flavor to the striped bass, but also offer their own benefits. “All of these colors represent different nutrients and antioxidants,” says Burgess. “For example, tomatoes have [a compound] These are called lycopene, which is a type of antioxidant that can help protect our body from damage. Cucumbers have a large amount of vitamin K and potassium. “All of these nutrients work together in the body to keep us healthy.”

See how to prepare Chavez’s recipe with striped bass ceviche, which is as quick and easy to prepare as it is full of flavor and So fresh.

(BTW, because ceviche does not require cooking fish over a fire, the use of high quality sea bass stripes from reliable sources is essential for the safety of the dish, says Burgess. It also advises pregnant or breastfeeding women to avoid ceviche because of this. .)

Cevice recipe with striped bass

1 kg sea bass with ocean stripes, finely chopped
Juice of 3 limes
Juice of 1 lemon
1 teaspoon kosher salt
2/3 cup cucumber, cut into cubes
1/2 cup cherry tomatoes, cut into cubes
1/4 cup red onion, finely chopped
3 tablespoons coriander, coarsely chopped, plus extra for garnish
4 sweet chili peppers, cut into cubes
Freshly ground black pepper, to taste

1. Add fish, lime juice, lemon juice and salt to a bowl. Let sit for 30 minutes.

2. Add all the remaining ingredients to the bowl, mix well and enjoy as is or with tortilla chips or toss a ball in hot corn tortillas.

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