Ingredientes

• 300g sea bass fillets, skin on (2 fillets)
• 100g brown or green lentils, dry
• 1 small fennel bulb
• 1 large orange
• 1/2 red onion
• 2 tablespoons fresh dill, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and freshly ground black pepper to taste

Instruções

1. 1.Rinse the lentils, place them in a saucepan with 400ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain well.
2. 2.While the lentils cook, thinly slice the fennel and red onion. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the fennel, onion, and minced garlic, and sauté for 5-7 minutes until softened and fragrant.
3. 3.Prepare the orange. Zest the orange first, then carefully cut away the peel and pith. Segment the orange over a bowl to catch the juice, then squeeze the remaining membrane to extract any extra juice.
4. 4.In a large bowl, combine the warm drained lentils, the sautéed fennel and onion, orange segments, chopped dill, orange zest, collected orange juice, and lemon juice. Season with salt and pepper and toss gently to combine.
5. 5.Pat the sea bass fillets dry with a paper towel. Score the skin a few times with a knife and season both sides with salt and pepper. Heat the remaining 1 tablespoon of olive oil in a non-stick pan over medium-high heat.
6. 6.Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and very crisp. Flip and cook for another 1-2 minutes until the fish is opaque and cooked through.
7. 7.To serve, divide the warm lentil salad between two plates and place a crispy sea bass fillet on top of each.

Informações Nutricionais

Porque esta receita