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Pan-Seared Sea Bass with Quinoa and Roasted Vegetables
Pan-Seared Sea Bass with Quinoa and Roasted Vegetables

Pan-Seared Sea Bass with Quinoa and Roasted Vegetables
A balanced meal with protein-rich sea bass, fiber-packed quinoa, and a variety of roasted vegetables.
Pan-Seared Sea Bass with Quinoa and Roasted Vegetables
Ingredients:
1
Servings
  • 2
    item
     sea bass fillet
  • 150
    g
     quinoa
  • 100
    g
     zucchini
  • 100
    g
     bell pepper
  • 100
    g
     cherry tomatoes
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
Preparation Time: 30 minutes
Pan-Seared Sea Bass with Quinoa and Roasted Vegetables
Instructions:
  1. Preheat the oven to 200°C.
  2. Rinse the quinoa under cold water and cook according to package instructions.
  3. Slice the zucchini and bell pepper into strips. Halve the cherry tomatoes.
  4. Place the vegetables on a baking tray, drizzle with 1 tbsp olive oil, and season with salt and pepper. Roast for 20 minutes.
  5. Heat the remaining olive oil in a pan over medium heat. Season the sea bass with salt and pepper.
  6. Cook the sea bass fillets skin-side down for about 4 minutes until crispy, then flip and cook for another 2 minutes.
  7. Squeeze lemon juice over the cooked sea bass.
  8. Serve the sea bass on a bed of quinoa topped with roasted vegetables. Garnish with chopped parsley.
Nutrition Per Serving 600 g Per 100g
Energy 1000 kcal 167 kcal
Protein 60 g 10.0 g
Fibre 15 g 2.5 g
Salt 2 g 0.3 g
Sugar 10 g 1.7 g
Carbohydrates 120 g 20.0 g
Fat 40 g 6.7 g
  • 2
    item
     sea bass fillet
  • 150
    g
     quinoa
  • 100
    g
     zucchini
  • 100
    g
     bell pepper
  • 100
    g
     cherry tomatoes
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Rinse the quinoa under cold water and cook according to package instructions.

Slice the zucchini and bell pepper into strips. Halve the cherry tomatoes.

Place the vegetables on a baking tray, drizzle with 1 tbsp olive oil, and season with salt and pepper. Roast for 20 minutes.

Heat the remaining olive oil in a pan over medium heat. Season the sea bass with salt and pepper.

Cook the sea bass fillets skin-side down for about 4 minutes until crispy, then flip and cook for another 2 minutes.

Squeeze lemon juice over the cooked sea bass.

Serve the sea bass on a bed of quinoa topped with roasted vegetables. Garnish with chopped parsley.

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