Pan-Seared Sea Bream with Warm Lentil & Spinach Salad
A light, elegant, and nutritious meal featuring perfectly pan-seared sea bream with crispy skin, served over a warm and earthy salad of lentils, cherry tomatoes, and wilted spinach. A delicious and balanced dish inspired by Mediterranean flavors.
864 Kalorien
$8 pro Portion
$30 Min.
2 Portionen
nut-free, any cuisine
Zutaten
- 2 sea bream fillets (approx. 150g each), skin-on
- 1 tbsp olive oil
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 250g cooked puy lentils
- 150g cherry tomatoes, halved
- 100g fresh spinach
- 1 tbsp lemon juice
- Salt and freshly ground black pepper to taste
- 10g fresh parsley, chopped (optional)
Nur für NutriPro-Mitglieder verfügbar.
Anleitung
- 1.Pat the sea bream fillets dry with a paper towel and score the skin a few times. Season both sides generously with salt and pepper.
- 2.Heat half the olive oil in a large non-stick skillet over medium-high heat. Place the fillets skin-side down and press gently for 30 seconds to ensure the skin makes full contact with the pan.
- 3.Cook for 3-4 minutes until the skin is golden and crispy. Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through. Remove from the pan and set aside.
- 4.In the same skillet, add the remaining olive oil. Sauté the sliced red onion for 2-3 minutes until it begins to soften. Add the minced garlic and cook for one more minute until fragrant.
- 5.Add the halved cherry tomatoes and cook for 2-3 minutes until they start to soften and release their juices. Stir in the cooked lentils and fresh spinach.
- 6.Continue to stir gently until the spinach has just wilted. Remove the skillet from the heat, stir in the lemon juice and optional chopped parsley. Season the warm lentil salad to taste with salt and pepper.
- 7.Divide the warm lentil salad between two plates and place a pan-seared sea bream fillet on top of each. Serve immediately.
Nährwertinformationen
32g
fat
62g
carbs
24g
fiber
82g
protein
Warum dieses Rezept
This dish is an excellent source of lean protein and omega-3s from sea bream, supporting brain and heart health. The lentil salad is packed with fiber and plant-based protein, ensuring a satisfying and balanced meal that's naturally nut-free.