Pan-Seared Sea Bass with Warm Lentil & Asparagus Salad
A sophisticated yet simple flexitarian dish featuring crispy-skinned sea bass over a warm, earthy salad of beluga lentils, tender asparagus, and crunchy hazelnuts. A light lemon-thyme dressing ties it all together.
1236 kalorija
$10 po porciji
$35 min
2 porcija
flexitarian, any cuisine
Sastojci
- 2 sea bass fillets (approx. 140g each)
- 120g dry beluga or puy lentils
- 250g fresh asparagus, tough ends trimmed
- 20g raw hazelnuts
- 1 shallot, finely chopped
- 1 clove garlic, minced
- 1 lemon, for juice
- 2 tablespoons extra virgin olive oil
- A few sprigs of fresh thyme
- Salt and freshly ground black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Rinse the lentils, place them in a pot with 400ml of water, bring to a boil, then simmer for 20-25 minutes until tender. Drain any excess water.
- 2.While the lentils cook, toast the hazelnuts in a dry pan over medium heat for 3-5 minutes until fragrant. Remove and roughly chop.
- 3.Cut the asparagus into 3-4 cm pieces. Steam or blanch them for 3-4 minutes until tender-crisp. Plunge into cold water to stop the cooking process.
- 4.In a large bowl, combine the cooked lentils, chopped asparagus, toasted hazelnuts, and finely chopped shallot.
- 5.Create the dressing by whisking together the olive oil, juice of half a lemon, minced garlic, and thyme leaves. Season with salt and pepper. Pour over the lentil salad and toss gently.
- 6.Pat the sea bass fillets dry and season both sides with salt and pepper. Heat a non-stick skillet over medium-high heat with a little olive oil.
- 7.Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until the fish is cooked through.
- 8.Spoon the warm lentil salad onto two plates and top each with a crispy sea bass fillet. Serve immediately with a wedge of lemon.
Nutritivne informacije
56g
fat
90g
carbs
16g
fiber
98g
protein
Zašto baš ovaj recept
This balanced meal delivers high-quality lean protein and heart-healthy omega-3s from sea bass. Beluga lentils offer plant-based protein and fiber for stable energy, while asparagus and hazelnuts provide essential vitamins, minerals, and healthy fats.
⭐ Recenzije i ocjene
Slični recepti
Flexitarian, any cuisine
Pan-Seared Mackerel with Warm Fennel & Freekeh Salad
A vibrant and nutritious flexitarian meal featuring omega-3 rich mackerel fillets served over a smoky freekeh and fennel salad, bursting with Mediterranean flavors. This unique dish is perfect for a quick, healthy, and satisfying weeknight dinner.