Crispy sea bass with lentils
Responsibly sourced fish and fibre-rich lentils make great partners in this super-speedy supper. Pan-frying the sea bass ensures the skin is beautifully crisp.
- Serves2
- CourseMain meal
- Prepare5 mins
- Cook20 mins
- Total time25 mins
Ingredients
- 2 tbsp Essential Olive Oil
- 1 large fennel bulb (about 160g), fronds trimmed and reserved, core removed
- 1 Essential Red Onion, finely sliced
- 1 tbsp nonpareille capers, drained and rinsed
- 400g can Essential Lentils in Water, drained and rinsed
- ½ Essential Lemon, 1/4 juice and 1/4 cut into wedges
- 180g pack Waitrose 2 Mediterranean Sea Bass Fillets
Method
Heat 1 tbsp oil in a frying pan over a medium heat. Finely slice the fennel and add to the pan with the onion, capers and a pinch of salt. Cook, stirring regularly, for 8-10 minutes until the vegetables are soft, lightly golden and caramelised.
Add the lentils to the pan with ½ tbsp oil and the lemon juice. Heat together until piping hot, season and divide between plates.
Wipe out the pan and return to the heat with the remaining ½ tbsp oil. Use kitchen paper to pat the fish dry, then score the skin of the sea bass 5-6 times and season all over. Fry, skin-side down, in the hot oil for 3 minutes until the skin is golden and releases easily from the pan. Turn and cook on the flesh side for 2-3 minutes, until the fish is opaque and flakes easily with a fork. Serve the sea bass with the lentils, the reserved fennel fronds scattered on top and the lemon wedges for squeezing over.
Cook’s tip
Sea bass
You can also grill these fillets – just make sure the fish is fully cooked, opaque and flakes easily with a fork. Serve with steamed veggies and a fragrant, coconutty curry sauce.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 1,701kJ/ 408kcals |
|---|---|
Fat | 23g |
Saturated Fat | 4g |
Carbohydrates | 20g |
Sugars | 4.8g |
Fibre | 9.2g |
Protein | 26g |
Salt | 0.8g |