A vibrant, protein-packed flexitarian meal featuring an earthy lentil and sweet potato hash, topped with a perfectly pan-seared sea bass fillet. A delicious balance of textures and warm spices, ready in about 35 minutes.
Zutaten
- 2 sea bass fillets (approx. 120g each)
- 1 medium sweet potato (approx. 250g), diced
- 100g cooked brown or green lentils
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 100g fresh spinach
- 1 tsp cumin powder
- 1/2 tsp smoked paprika
- 2 tbsp olive oil
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped for garnish
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Anleitung
- 1.Heat 1 tbsp of olive oil in a large pan over medium heat. Add the diced sweet potato and cook for 10-12 minutes, stirring occasionally, until tender and slightly browned.
- 2.Add the chopped onion and cook for 5 minutes until soft. Stir in the minced garlic, cumin, and smoked paprika, and cook for 1 minute until fragrant.
- 3.Add the cooked lentils and fresh spinach to the pan. Stir continuously until the spinach has fully wilted. Season with salt and pepper, then remove the hash from the heat and keep warm.
- 4.Pat the sea bass fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining 1 tbsp of olive oil in a separate non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
- 6.Flip the fish, reduce heat to medium, and cook for another 2-3 minutes until opaque and cooked through. Squeeze fresh lemon juice over the fillets in the final minute.
- 7.Divide the sweet potato and lentil hash between two plates. Top each with a sea bass fillet and garnish with fresh parsley before serving.
Nährwertinformationen
Warum dieses Rezept
This dish offers a balanced flexitarian meal, rich in plant-based protein and fiber from lentils, plus high-quality omega-3 fatty acids from sea bass. Sweet potatoes provide complex carbs and vitamins for sustained energy, making it a highly nutritious choice.
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