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.
- CourseMain meal
- Prepare5 mins
- Cook20 mins
- Total time25 mins
- 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
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.
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.
Typical values per serving when made using specific products in recipe