Seared Sea Bass

with Savoury Lentils
Healthy, wholesome and so tasty!
Cals 454 · Prot 46 · Carbs 57 · Fat 4
Low-Carb
Calorie smart
Try Hello Chef Now
40 min
photo
Healthy, wholesome and so tasty!
Cals 454 · Prot 46 · Carbs 57 · Fat 4
Low-Carb
Calorie smart
Try Hello Chef Now
Download PDF
Ingredients
Number of People:
Fish
Seabass
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
1 Piece
Olive oil
2 Tbsp
Salt
1 Tsp
Dried bay leaves
2 Piece
Dried thyme
2 Grams
Balsamic vinegar
15 ML
Honey
15 Grams
Black pepper
0.5 Tsp
To serve
Lemon
1 Piece

Tips for fussy eaters

Serve with rice!

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

Before you start

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

Instructions

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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.
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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.
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3 Add and stew

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

Slice the lemon into wedges. Divide the lentil stew among plates and top with the seared seabass fillets. Serve with the lemon wedges.

Tips for fussy eaters

Serve with rice!

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

Allergens

May contain the following items and their products: crustaceans, peanuts, soybeans, cree nuts, sesame seeds, fish, eggs, milk, gluten, celery, mustard, sulphur dioxide and sulphites.

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