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Pan-Seared Sea Bream with Lentil and Spinach Salad
Pan-Seared Sea Bream with Lentil and Spinach Salad

Pan-Seared Sea Bream with Lentil and Spinach Salad
A nutritious dinner featuring pan-seared sea bream served with a warm lentil and spinach salad.
Pan-Seared Sea Bream with Lentil and Spinach Salad
Ingredients:
1
Servings
  • 2
    item
     sea bream fillet
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 150
    g
     lentils
  • 100
    g
     spinach
  • 1
    item
     red onion
  • 2
    clove
     garlic
  • 100
    g
     cherry tomatoes
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
Preparation Time: 30 minutes
Pan-Seared Sea Bream with Lentil and Spinach Salad
Instructions:
  1. Rinse the lentils and cook them in boiling water for about 20 minutes until tender. Drain and set aside.
  2. Heat 1 tbsp of olive oil in a pan over medium heat. Add chopped red onion and minced garlic, sauté until soft.
  3. Add cherry tomatoes to the pan and cook for another 5 minutes.
  4. Stir in the cooked lentils and spinach, cooking until the spinach wilts. Season with salt and pepper.
  5. In another pan, heat the remaining olive oil over medium-high heat. Season sea bream fillets with salt and pepper.
  6. Place the fillets skin-side down in the pan and cook for about 3-4 minutes on each side until golden brown.
  7. Squeeze lemon juice over the fish and garnish with chopped parsley.
  8. Serve the sea bream on top of the warm lentil and spinach salad.
Nutrition Per Serving 800 g Per 100g
Energy 800 kcal 100 kcal
Protein 60 g 7.5 g
Fibre 15 g 1.9 g
Salt 2 g 0.3 g
Sugar 6 g 0.8 g
Carbohydrates 80 g 10.0 g
Fat 40 g 5.0 g
  • 2
    item
     sea bream fillet
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 150
    g
     lentils
  • 100
    g
     spinach
  • 1
    item
     red onion
  • 2
    clove
     garlic
  • 100
    g
     cherry tomatoes
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
1
Servings
0

Rinse the lentils and cook them in boiling water for about 20 minutes until tender. Drain and set aside.

Heat 1 tbsp of olive oil in a pan over medium heat. Add chopped red onion and minced garlic, sauté until soft.

Add cherry tomatoes to the pan and cook for another 5 minutes.

Stir in the cooked lentils and spinach, cooking until the spinach wilts. Season with salt and pepper.

In another pan, heat the remaining olive oil over medium-high heat. Season sea bream fillets with salt and pepper.

Place the fillets skin-side down in the pan and cook for about 3-4 minutes on each side until golden brown.

Squeeze lemon juice over the fish and garnish with chopped parsley.

Serve the sea bream on top of the warm lentil and spinach salad.

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