A light, elegant, and incredibly quick meal featuring perfectly seared sea bass on a bed of crisp fennel and juicy orange salad. This Mediterranean-inspired dish is bursting with fresh, vibrant flavors.
*Zdjęcie ma charakter poglądowy i może różnić się od rzeczywistego przepisu (generowane przez AI).*
Składniki
- 2 sea bass fillets (around 150g each), skin on
- 1 large fennel bulb, thinly sliced
- 1 large orange
- 50g arugula (rocket)
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Prepare the salad. Zest the orange into a large bowl, then peel and segment it, adding the segments to the bowl. Squeeze any remaining juice from the orange core into the bowl.
- 2.Add the thinly sliced fennel, arugula, 1 tablespoon of olive oil, lemon juice, a pinch of salt, and pepper to the bowl. Toss gently to combine and set aside.
- 3.Pat the sea bass fillets dry with a paper towel and season both sides generously with salt and pepper.
- 4.Heat the remaining 1 tablespoon of olive oil in a non-stick frying pan over medium-high heat. Add the minced garlic and cook for 30 seconds until fragrant.
- 5.Place the sea bass fillets skin-side down in the hot pan. Press down gently with a spatula for 10 seconds to ensure crispy skin. Cook for 3-4 minutes until the skin is golden and crisp.
- 6.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and flakes easily when tested with a fork.
- 7.To serve, divide the fennel and orange salad between two plates. Place a sea bass fillet on top, skin-side up, and drizzle with any remaining pan juices.
Informacje odżywcze
Dlaczego ten przepis
This recipe is packed with lean protein and heart-healthy omega-3 fatty acids from the sea bass. The fennel and orange salad provides vitamin C, fiber, and antioxidants, supporting digestion and immune function for a truly balanced and nutritious meal.
⭐ Opinie i oceny
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