Pan-Seared Sea Bream with Warm Lentil & Roasted Tomato Salad
A light yet satisfying Mediterranean dish featuring perfectly seared sea bream atop a bed of hearty lentils and sweet roasted cherry tomatoes. A fresh, elegant, and nutritious meal perfect for any night of the week.
860 kalorie
$8 na porcję
$30 min
2 porcje
low-calorie, any cuisine
Składniki
- 2 Sea Bream fillets (about 150g each)
- 100g brown or green lentils, rinsed
- 200g cherry tomatoes
- 1 medium zucchini, diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 lemon (for zest and juice)
- 1 tablespoon olive oil
- 1 small bunch fresh parsley, chopped
- 500ml vegetable broth or water
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. On a baking sheet, toss the cherry tomatoes and diced zucchini with half the olive oil, salt, and pepper. Roast for 15-20 minutes until tender and slightly blistered.
- 2.While the vegetables are roasting, cook the lentils. In a small pot, combine the rinsed lentils with vegetable broth or water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender. Drain any excess liquid.
- 3.Pat the sea bream fillets dry and season both sides with salt, pepper, and lemon zest.
- 4.Heat the remaining olive oil in a large non-stick skillet over medium-high heat. Place the fish fillets skin-side down and sear for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 2-3 minutes until cooked through.
- 5.In a large bowl, combine the cooked lentils, roasted vegetables, chopped red onion, minced garlic, fresh parsley, and the juice of half a lemon. Toss gently to combine and season to taste.
- 6.Divide the warm lentil salad between two plates. Top each with a seared sea bream fillet and serve immediately with a lemon wedge.
Informacje odżywcze
22g
fat
80g
carbs
16g
fiber
85g
protein
Dlaczego ten przepis
This recipe is packed with lean protein from sea bream, essential for muscle repair, and high in fiber from lentils, promoting digestive health. It's a balanced, low-calorie meal rich in vitamins, minerals, and heart-healthy omega-3 fatty acids.
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