Pan-Seared Sea Bass with Warm Lentil & Bell Pepper Salad
A light yet satisfying Mediterranean dish featuring flaky sea bass fillets atop a vibrant, warm salad of protein-rich lentils, sweet bell peppers, and fresh parsley. A simple lemon-garlic dressing ties it all together for a quick and nutritious meal.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
990 calories
$7 per serving
$25 min
2 servings
quick-easy, mediterranean cuisine
Ingredients
- 2 sea bass fillets (approx. 150g each)
- 250g pre-cooked brown or green lentils, drained
- 1 large red bell pepper, diced
- 1/2 red onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice
- 1 small bunch fresh parsley, chopped
- Salt to taste
- Black pepper to taste
Instructions
- 1.Pat the sea bass fillets dry with a paper towel and season both sides with salt and pepper.
- 2.Heat 15ml of olive oil in a large pan over medium-high heat. Add the diced bell pepper and red onion, and sauté for 5-7 minutes until softened.
- 3.Add the minced garlic and cook for another minute until fragrant. Stir in the drained lentils and heat through for 2-3 minutes. Remove from heat and stir in the chopped parsley and the juice of half a lemon. Season the lentil salad to taste.
- 4.While the lentils are warming, heat the remaining 15ml of olive oil in a separate non-stick pan over medium-high heat. Place the sea bass fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 5.Flip the fillets and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 6.To serve, divide the warm lentil salad between two plates and top each with a pan-seared sea bass fillet. Squeeze the remaining lemon juice over the fish before serving.
Nutrition Information
43g
fat
55g
carbs
25g
fiber
82g
protein
Why this recipe
This recipe is a perfect example of a balanced Mediterranean meal. It is rich in lean protein and omega-3s from sea bass, promoting heart and brain health, and high in fiber from lentils, which supports digestion and stable energy levels.