Pan-Seared Sea Bass with Saffron-Fennel Quinoa
An elegant and nutritious pescatarian dish featuring flaky sea bass atop a bed of aromatic saffron and fennel quinoa, finished with sweet blistered cherry tomatoes. A taste of the Mediterranean that is both healthy and sophisticated.
1190 kalori
$11 porsiyon başına
$30 dakika
2 porsiyon
pescatarian, any cuisine
Malzemeler
- 2 sea bass fillets (approx. 150g each)
- 150g quinoa, rinsed
- 1 small fennel bulb, thinly sliced
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 200g cherry tomatoes
- A pinch of saffron threads
- 30ml olive oil, divided
- 300ml vegetable broth or water
- 1 lemon, for juice
- 2 tablespoons fresh dill, chopped
- Salt and freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.In a small pot, steep the saffron threads in 300ml of warm vegetable broth for 5 minutes. Add the rinsed quinoa, chopped onion, and sliced fennel. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until all liquid is absorbed.
- 2.While the quinoa cooks, pat the sea bass fillets dry with a paper towel. Season both sides generously with salt and pepper.
- 3.Heat 15ml of olive oil in a large skillet over medium-high heat. Add the cherry tomatoes and cook, shaking the pan occasionally, for 5-7 minutes until they blister and just begin to burst. Remove from the pan and set aside.
- 4.In the same skillet, add the remaining 15ml of olive oil. Place the sea bass fillets skin-side down. Cook for 3-4 minutes until the skin is golden and crispy. Flip carefully and cook for another 2-3 minutes until cooked through.
- 5.Once the quinoa is cooked, fluff it with a fork. Stir in the minced garlic, chopped dill, a squeeze of lemon juice, and salt and pepper to taste.
- 6.To serve, divide the saffron-fennel quinoa between two plates. Top each with a sea bass fillet, skin-side up. Garnish with the blistered cherry tomatoes and a bit of extra fresh dill.
Besin Bilgileri
44g
fat
115g
carbs
21g
fiber
82g
protein
Bu tarifi neden seçmelisin
This recipe is packed with lean protein and omega-3s from sea bass, promoting heart and brain health. Quinoa and fennel provide high fiber for digestive wellness and sustained energy, making it a perfectly balanced and nutrient-dense meal.