Mediterranean Sea Bass with Fennel & Orange Salad
A vibrant and elegant pescatarian dish featuring perfectly pan-seared sea bass served over a crisp fennel, orange, and olive salad. Quick, healthy, and full of bright Mediterranean flavors.
1050 kalorie
$8 na porcję
$25 min
2 porcje
pescatarian, any cuisine
Składniki
- 300g sea bass fillets (2 fillets)
- 1 medium fennel bulb
- 1 large orange
- 50g Kalamata olives, pitted
- 1/2 small red onion
- 1 small handful fresh dill
- 45ml extra virgin olive oil
- 15ml lemon juice
- Salt to taste
- Freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Prepare the salad. Thinly slice the fennel bulb and the red onion. Peel and segment the orange over a bowl to catch the juices. Roughly chop the fresh dill.
- 2.In a medium bowl, combine the sliced fennel, orange segments, red onion, and Kalamata olives.
- 3.Create the dressing by whisking together 30ml of olive oil, the lemon juice, any reserved orange juice, and a pinch of salt and pepper. Pour over the salad, add the chopped dill, and toss gently.
- 4.Pat the sea bass fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat.
- 5.Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp. Flip and cook for another 2-3 minutes until the fish is cooked through.
- 6.Divide the fennel and orange salad between two plates and top each with a seared sea bass fillet. Serve immediately.
Informacje odżywcze
62g
fat
50g
carbs
16g
fiber
72g
protein
Dlaczego ten przepis
This recipe is rich in lean protein and heart-healthy omega-3s from sea bass, supporting brain function. The fennel and orange salad provides an excellent source of Vitamin C, antioxidants, and dietary fiber, promoting a strong immune system and healthy digestion.