Crispy Sea Bass with Warm Lentil & Roasted Fennel Salad
A sophisticated yet simple pescatarian dish featuring perfectly seared sea bass with crispy skin, served over a hearty and flavorful warm salad of Puy lentils, sweet roasted fennel, and cherry tomatoes.
1400 calorias
$11 por porção
$35 min
2 porções
pescatarian, any cuisine
Ingredientes
- 300g sea bass fillets (2 fillets)
- 150g dry Puy lentils
- 1 medium fennel bulb
- 200g cherry tomatoes
- 2 cloves garlic, minced
- 1 lemon
- 30ml olive oil
- 1 small bunch fresh parsley, chopped
- Salt to taste
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. On a baking sheet, toss the thinly sliced fennel and halved cherry tomatoes with 15ml of olive oil, salt, and pepper. Roast for 20-25 minutes until tender.
- 2.While vegetables roast, rinse the lentils. Place them in a saucepan with 500ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain well.
- 3.Pat the sea bass fillets dry with a paper towel and score the skin 2-3 times with a sharp knife. Season both sides generously with salt and pepper.
- 4.Heat the remaining 15ml of olive oil in a non-stick frying pan over medium-high heat. Carefully place the fish skin-side down.
- 5.Cook for 3-4 minutes, pressing gently on the fillet for the first minute to ensure crispy skin. Flip and cook for 1-2 minutes more until just cooked through.
- 6.In a large bowl, combine the warm lentils, roasted vegetables, minced garlic, chopped parsley, and the juice of half a lemon. Toss gently to combine.
- 7.To serve, divide the lentil salad between two plates. Place a crispy sea bass fillet on top of each and garnish with a lemon wedge.
Informações Nutricionais
60g
fat
116g
carbs
30g
fiber
99g
protein
Porque esta receita
This balanced pescatarian meal is rich in lean protein from sea bass and high in fiber from Puy lentils, supporting muscle health and digestion. It's packed with vitamins, minerals, and healthy fats for a nutritious and satisfying dish.