Pan-Seared Sea Bass with Toasted Freekeh & Fennel Salad
A vibrant and nutritious Mediterranean-inspired dish featuring flaky sea bass on a bed of nutty freekeh, tossed with a crisp fennel and cherry tomato salad.
1250 kalorie
$10 na porcję
$35 min
2 porcje
pescatarian, any cuisine
Składniki
- 300g sea bass fillets (2 fillets)
- 150g freekeh
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1 clove garlic, minced
- 30ml extra virgin olive oil
- 1 lemon (juice and zest)
- 2 tablespoons fresh dill, chopped
- Salt and freshly ground black pepper
Dostępne dla członków NutriPro.
Instrukcje
- 1.Cook the freekeh according to package directions. Typically, this involves simmering 150g of freekeh in 400ml of water for 15-20 minutes until tender. Drain any excess water and fluff with a fork.
- 2.While the freekeh cooks, prepare the salad. In a large bowl, combine the thinly sliced fennel, halved cherry tomatoes, and sliced red onion.
- 3.Prepare the dressing by whisking together the extra virgin olive oil, the juice of half a lemon, minced garlic, a pinch of salt, and pepper. Pour half of this dressing over the fennel salad and toss to combine.
- 4.Stir the chopped fresh dill into the cooked freekeh.
- 5.Pat the sea bass fillets dry and season both sides with salt, pepper, and the zest of the lemon. Heat a non-stick skillet over medium-high heat. Add the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 6.Flip the fillets and cook for another 2-3 minutes until opaque and cooked through. Squeeze the remaining lemon juice over the fish in the pan.
- 7.To serve, spoon the dill freekeh onto two plates. Top with the fennel-tomato salad and place a sea bass fillet alongside. Drizzle with any remaining dressing.
Informacje odżywcze
46g
fat
122g
carbs
32g
fiber
99g
protein
Dlaczego ten przepis
This recipe is exceptionally healthy, offering lean protein and omega-3s from sea bass for heart and brain health. Freekeh and fennel provide high fiber for digestive wellness, creating a balanced, nutrient-dense meal rich in vitamins and minerals.