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Pan-Seared Sea Bass with Sautéed Spinach and Carrot Purée
Pan-Seared Sea Bass with Sautéed Spinach and Carrot Purée

Pan-Seared Sea Bass with Sautéed Spinach and Carrot Purée
A balanced dinner featuring protein-rich sea bass, nutrient-dense spinach, and a smooth carrot purée.
Pan-Seared Sea Bass with Sautéed Spinach and Carrot Purée
Ingredients:
1
Servings
  • 2
    item
     sea bass fillet
  • 200
    g
     spinach
  • 300
    g
     carrot
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     lemon
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 40 minutes
Pan-Seared Sea Bass with Sautéed Spinach and Carrot Purée
Instructions:
  1. Preheat a pan over medium heat and add 1 tbsp of olive oil.
  2. Season the sea bass fillets with salt and black pepper.
  3. Place the fillets skin-side down in the pan and cook for about 4-5 minutes until the skin is crispy.
  4. Flip the fillets and cook for another 3-4 minutes until cooked through.
  5. In another pan, heat the remaining olive oil and sauté the garlic until fragrant.
  6. Add the spinach and cook until wilted. Season with salt and pepper.
  7. Boil the carrots until tender, then blend into a smooth purée with a squeeze of lemon juice.
  8. Serve the sea bass on a bed of spinach with a side of carrot purée.
Nutrition Per Serving 800 g Per 100g
Energy 331 kcal 41 kcal
Protein 40 g 5.0 g
Fibre 6 g 0.8 g
Salt 2 g 0.3 g
Sugar 8 g 1.0 g
Carbohydrates 20 g 2.5 g
Fat 18 g 2.3 g
  • 2
    item
     sea bass fillet
  • 200
    g
     spinach
  • 300
    g
     carrot
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     lemon
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat a pan over medium heat and add 1 tbsp of olive oil.

Season the sea bass fillets with salt and black pepper.

Place the fillets skin-side down in the pan and cook for about 4-5 minutes until the skin is crispy.

Flip the fillets and cook for another 3-4 minutes until cooked through.

In another pan, heat the remaining olive oil and sauté the garlic until fragrant.

Add the spinach and cook until wilted. Season with salt and pepper.

Boil the carrots until tender, then blend into a smooth purée with a squeeze of lemon juice.

Serve the sea bass on a bed of spinach with a side of carrot purée.

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