Pan fried sea bass with lentils is a meal full of good things – crispy skinned fish, veggie packed lentils and delicious flavours.

I used a lovely fillet of sea bass (one of my favourite fish), simply pan fried and on a bed of tasty, nourishing lentils. Easy, quick and guaranteed to boost those white blood cells (I promise – it’s a scientific fact).

You’ll need a decent non-stick pan like this one to get that crispy, golden skin on the fish.

The Ingredients

Olive oil – for both the lentils and the fish. If you have a good non stick pan, you don’t need much.
Carrot and onion – to start off the lentils with bags of flavour. You could also add in some celery.
Puy lentils – if you don’t want to buy tins, you can precook dried puy lentils and use those.
Rosemary – fresh is best.
Sherry vinegar– or substitute white wine vinegar.
Spinach – adds some green to the dish. If you like, you could use frozen spinach. Just cook for a little bit longer to let it defrost.
Sea bass fillets – fresh, with the skin on.
Yoghurt – to serve, optional but adds a nice texture.

Pan Fried Sea Bass with Lentils

Crispy skinned pan fried sea bass with veg packed lentils

Harriet Young Start Cooking in Cook Mode

Prep Time 5

Cook Time 25

Total Time 30

Serving Size People

Ingredients

2 tablespoons olive oil
1 carrot
1 onion
800 grams puy lentils tinned
2 sprigs fresh rosemary
1 teaspoon sherry vinegar
200 grams spinach
2 sea bass fillets
Natural yoghurt to serve

Instructions

Dice the onion and carrot, then add to a large pan with half of the olive oil. Cook over a medium heat for 3 minutes, then add the lentils (including the liquid), chopped rosemary and vinegar. Put a lid on and simmer for 20 minutes.
Add the spinach to the lentils and allow to wilt. Turn the heat down to low and season.
Season the sea bass with salt and pepper. Pour the remaining oil into a frying pan and put on a medium-high heat. When the oil is sizzling, add the sea bass skin side down and cook for 4 minutes (depending on size). Flip over and cook for another 30 seconds.
To serve, ladle a portion of lentils into each bowl, then add the fish. Top with a small dollop of natural yoghurt.