Pan Fried Sea Bass with Lentils

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.

Pan Fried Sea Bass With Lentils – 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.

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Pan Fried Sea Bass with Lentils

Harriet Young

September 29, 2024

Crispy skinned pan fried sea bass with veg packed lentils

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine British

Servings 2 People

Ingredients

  

1x2x3x

• 2 tbsps olive oil
• 1 carrot
• 1 onion
• 2 x 400g tins puy lentils
• 2 sprigs fresh rosemary
• 1 tsp sherry vinegar
• 200 g 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.

Keyword fish, lentils, sea bass

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