Seared Sea Bass

with Savoury Lentils

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low-carb
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low-carb
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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.

Healthy, wholesome and so tasty!

Cooking Time: 40 min

Cals 533 · Prot 46 · Carbs 55 · Fat 14

Gluten-Free

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

Healthy, wholesome and so tasty!

Cooking Time: 40 min

Cals 533 · Prot 46 · Carbs 55 · Fat 14

Gluten-Free

Instructions

photo

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.

photo

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.

photo

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.

photo

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!

photo

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.

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
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