Pan-Seared Sea Bream with Fennel, Orange, and Quinoa Salad
A light and vibrant Mediterranean-inspired dish featuring crispy-skinned sea bream served with a refreshing fennel and orange salad over a bed of fluffy quinoa. A perfect balance of flavors and textures for a quick, elegant, and nutritious meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
1120 calorias
$10 por porção
$25 min
2 porções
pescatarian, any cuisine
Ingredientes
- 300g sea bream fillets (2 fillets)
- 100g quinoa
- 200ml water or vegetable broth
- 1 medium fennel bulb
- 1 large orange
- 30g Kalamata olives, pitted
- 1/4 red onion, thinly sliced
- 30ml extra virgin olive oil
- 15ml lemon juice
- 1 tbsp fresh dill, chopped
- Salt to taste
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the 100g of quinoa under cold water. In a small pot, bring 200ml of water to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes until all the water is absorbed. Fluff with a fork and set aside.
- 2.While the quinoa cooks, prepare the salad. Thinly slice the fennel bulb using a mandoline or sharp knife. Peel and segment the orange over a bowl to catch any juices. Combine the fennel, orange segments, sliced red onion, and olives in the bowl.
- 3.Create the dressing by whisking together 15ml of olive oil, the lemon juice, any reserved orange juice, and chopped dill. Season with a pinch of salt and pepper. Pour over the salad and toss gently to combine.
- 4.Pat the sea bream fillets dry with a paper towel 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.Carefully place the fillets skin-side down in the hot pan. Cook for 3-4 minutes until the skin is golden and crispy. Flip the fillets and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 6.To serve, divide the cooked quinoa between two plates. Top with the fennel and orange salad, and place a pan-seared sea bream fillet on top or alongside.
Informações Nutricionais
45g
fat
88g
carbs
18g
fiber
70g
protein
Porque esta receita
This recipe is packed with lean protein and omega-3s from sea bream for heart and brain health. Quinoa provides complex carbs and fiber for sustained energy, while the fennel and orange salad delivers a powerful boost of vitamins and antioxidants.