Pan-Seared Sea Bass with Warm Lentil & Bell Pepper Salad
A light yet satisfying Mediterranean dish featuring flaky sea bass fillets atop a vibrant, warm salad of protein-rich lentils, sweet bell peppers, and fresh parsley. A simple lemon-garlic dressing ties it all together for a quick and nutritious meal.

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990 kalorija
$7 po porciji
$25 min
2 porcija
quick-easy, mediterranean cuisine
Sastojci
- 2 sea bass fillets (approx. 150g each)
- 250g pre-cooked brown or green lentils, drained
- 1 large red bell pepper, diced
- 1/2 red onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice
- 1 small bunch fresh parsley, chopped
- Salt to taste
- Black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Pat the sea bass fillets dry with a paper towel and season both sides with salt and pepper.
- 2.Heat 15ml of olive oil in a large pan over medium-high heat. Add the diced bell pepper and red onion, and sauté for 5-7 minutes until softened.
- 3.Add the minced garlic and cook for another minute until fragrant. Stir in the drained lentils and heat through for 2-3 minutes. Remove from heat and stir in the chopped parsley and the juice of half a lemon. Season the lentil salad to taste.
- 4.While the lentils are warming, heat the remaining 15ml of olive oil in a separate non-stick pan over medium-high heat. Place the sea bass fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 5.Flip the fillets and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 6.To serve, divide the warm lentil salad between two plates and top each with a pan-seared sea bass fillet. Squeeze the remaining lemon juice over the fish before serving.
Nutritivne informacije
43g
fat
55g
carbs
25g
fiber
82g
protein
Zašto baš ovaj recept
This recipe is a perfect example of a balanced Mediterranean meal. It is rich in lean protein and omega-3s from sea bass, promoting heart and brain health, and high in fiber from lentils, which supports digestion and stable energy levels.