Pan-Seared Sea Bream with Fennel & Quinoa Salad
A light yet satisfying Mediterranean-inspired dish featuring perfectly seared sea bream served over a refreshing quinoa salad with crisp fennel, juicy cherry tomatoes, and a zesty lemon-dill dressing.
1040 calorias
$8 por porção
$30 min
2 porções
pescatarian, any cuisine
Ingredientes
- 2 sea bream fillets (approx. 150g each)
- 100g quinoa
- 1 small fennel bulb
- 200g cherry tomatoes
- 1/2 cucumber
- 1/2 small red onion
- 1 lemon
- 2 cloves garlic
- 30ml olive oil
- 1 small bunch fresh dill
- Salt to taste
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the quinoa and cook according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly.
- 2.Meanwhile, prepare the salad. Thinly slice the fennel bulb and red onion. Halve the cherry tomatoes and dice the cucumber. Finely chop the fresh dill.
- 3.In a large bowl, combine the cooled quinoa, sliced fennel, red onion, tomatoes, and cucumber.
- 4.Create the dressing by whisking together 20ml of olive oil, the juice of half a lemon, the chopped dill, and a pinch of salt and pepper. Pour over the quinoa salad and toss to combine.
- 5.Pat the sea bream fillets dry and season both sides with salt and pepper. Mince the garlic.
- 6.Heat the remaining 10ml of olive oil in a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 7.Flip the fillets, add the minced garlic to the pan, and cook for another 2-3 minutes until the fish is opaque. Squeeze the remaining lemon juice over the fish in the final minute.
- 8.Serve the seared sea bream immediately over the fennel and quinoa salad.
Informações Nutricionais
42g
fat
84g
carbs
12g
fiber
74g
protein
Porque esta receita
This nutritious recipe is rich in lean protein and omega-3 fatty acids from sea bream, supporting heart and brain health. The quinoa and fennel salad provides complex carbs, fiber, and essential vitamins for sustained energy and a healthy digestive system.