Seared Sea Bass

Name: Seared Sea Bass with Savoury Lentils
Total time: 40 min
Yield: 2, 3 or 4 people
Ingredients: 330 Grams of Seabass; 2 Tbsp of Olive oil; 1 Tsp of Salt; 1 Tsp of Black pepper; 265 Grams of Canned lentils; 1 Piece of Tomatoes; 1 Piece of Carrot; 1 Piece of Celery; 1 Piece of Brown onion; 3 Piece of Garlic cloves; 300 ML of Water; 50 Grams of Tomato paste; 1 Piece of Chicken stock cube; 2 Tbsp of Olive oil; 1 Tsp of Salt; 2 Piece of Dried bay leaves; 2 Grams of Dried thyme; 15 ML of Balsamic vinegar; 15 Grams of Honey; 1 Tsp of Black pepper; 1 Piece of Lemon

with Savoury Lentils

Healthy, wholesome and so tasty!

276 Reviews

Cals 305 · Prot 18 · Carbs 40 · Fat 2

Low Carb

40 min

Healthy, wholesome and so tasty!

276 Reviews

Cals 305 · Prot 18 · Carbs 40 · Fat 2

Low Carb

Ingredients

Fish

Seabass 6*

330 Grams

Olive oil

2 Tbsp

Salt

1 Tsp

Black pepper

0.5 Tsp

Lentil stew

Canned lentils

265 Grams

Tomatoes

1 Piece

Carrot

1 Piece

Celery

1 Piece

Brown onion

1 Piece

Garlic cloves

3 Piece

Water

300 ML

Tomato paste

50 Grams

Chicken stock cube 4*5*9*15*

1 Piece

Olive oil

2 Tbsp

Salt

1 Tsp

Dried bay leaves

2 Piece

Dried thyme

2 Grams

Balsamic vinegar 14*

15 ML

Honey

15 Grams

Black pepper

0.5 Tsp

To serve

Lemon

1 Piece

Allergens

*6 Fish, *4 Milk, *5 Eggs, *9 Soya, *15 Celery, *14 Sulphur Dioxide

Due to production methods, we cannot guarantee our products are completely free from any allergen such as Peanuts, Tree Nuts, Sesame Seeds, Milk, Egg, Fish, Crustaceans, Molluscs, Soya, Wheat, Gluten, Lupin, Mustard, Sulphur dioxide and Celery.

Nutritional information

Per Serving*
Energy (kJ/kcal)	1279 / 305
Fats (g)	2
of which saturated (g)	0.9
Carbohydrates (g)	40
of which sugars (g)	28.1
Fibers (g)	18.7
Proteins (g)	18
Salt (g)	3.6

*The nutritional information only applies to ingredients supplied by Hello Chef. The cooking process and additional ingredients added at home will affect total values.

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.

Instructions

1 Prep

Drain and rinse the canned lentils. Chop the tomatoes. Peel and finely chop the carrot. Finely chop the celery. Peel and chop the onion and garlic. Boil the measured water and dissolve the tomato paste and stock cube in it.

2 Start stew

Heat a pan over a medium-high heat with a drizzle of olive oil. Once hot, add the onion, carrot and celery and fry with a pinch of salt for 5 min. Add the garlic and tomatoes and fry for 2 min further.

3 Add and stew

Add the drained lentils, the tomato stock, bay leaves, dried thyme, balsamic vinegar, honey and black pepper. Cover with a lid, reduce the heat to low and simmer for 15-20 min.

4 Fry fish

Meanwhile, heat another pan over a medium-high heat with a drizzle of olive oil. Once hot, add the seabass fillets, skin-side down, and fry for 4 min or until crispy. Flip and cook for 1 min further. Season with salt and pepper. See pro tip!