A light yet satisfying Mediterranean-style dish featuring perfectly seared sea bass on a bed of warm, earthy puy lentils, sweet roasted fennel, and cherry tomatoes, all tossed in a zesty lemon-dill dressing.
*Afbeelding is ter illustratie en kan verschillen van het echte recept (AI gegenereerd).*
Ingrediënten
- 2 sea bass fillets (approx. 150g each)
- 100g dry Puy lentils
- 1 fennel bulb, thinly sliced
- 200g cherry tomatoes
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 30ml olive oil
- Juice of 1 lemon
- 2 tbsp fresh dill, chopped
- Salt to taste
- Black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Rinse the puy lentils and cook them in a small pot of boiling water for 20-25 minutes, or until tender but not mushy. Drain and set aside.
- 2.While the lentils cook, preheat your oven to 200°C (400°F). On a baking tray, toss the sliced fennel, cherry tomatoes, and red onion with 15ml of olive oil, salt, and pepper. Roast for 15-20 minutes until the fennel is tender and slightly caramelized.
- 3.Pat the sea bass fillets dry with a paper towel and season both sides with salt and pepper.
- 4.Heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crispy and golden. Flip and cook for another 1-2 minutes until cooked through.
- 5.In a large bowl, combine the warm cooked lentils, roasted vegetables, minced garlic, chopped dill, and lemon juice. Mix well and season with additional salt and pepper if needed.
- 6.Divide the warm lentil salad between two plates and top each with a pan-seared sea bass fillet to serve.
Voedingsinformatie
Waarom dit recept
This recipe is a powerhouse of nutrition, offering high-quality lean protein and omega-3s from sea bass, plus plant-based protein and fiber from lentils for digestive health. It's a balanced, heart-healthy meal rich in vitamins and antioxidants.
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