Ingredientes

• 2 sea bass fillets (approx. 150g each)
• 100g dry Puy lentils
• 1 large carrot
• 1 medium parsnip
• 1 small red onion
• 2 cloves garlic, minced
• 50g rocket (arugula)
• 3 tbsp olive oil
• 1 lemon
• 10g fresh dill, chopped
• Salt to taste
• Black pepper to taste

Instruções

1. 1.Preheat your oven to 200°C. Dice the carrot and parsnip into small cubes and thinly slice the red onion. Toss with 1 tablespoon of olive oil, salt, and pepper on a baking tray and roast for 20-25 minutes until tender and caramelized.
2. 2.While the vegetables roast, rinse the Puy lentils. Add them to a small saucepan with 300ml of water, bring to a boil, then simmer for 20-25 minutes until tender but still holding their shape. Drain any excess water.
3. 3.Prepare the dressing by whisking together 2 tablespoons of olive oil, the juice of one lemon, minced garlic, and chopped fresh dill in a small bowl. Season with a pinch of salt and pepper.
4. 4.Pat the sea bass fillets completely dry with a paper towel, which is key for crispy skin. Lightly score the skin with a knife and season both sides with salt and pepper.
5. 5.Heat a non-stick frying pan over medium-high heat. Add a thin layer of oil. Carefully place the fillets skin-side down and press gently for 10 seconds. Cook for 3-4 minutes until the skin is golden and crisp.
6. 6.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
7. 7.In a large bowl, combine the warm roasted vegetables, cooked lentils, and fresh rocket. Pour over the lemon-dill dressing and toss gently to combine.
8. 8.Divide the warm lentil salad between two plates. Top each with a crispy-skinned sea bass fillet and serve immediately.

Informações Nutricionais

Porque esta receita