Roasted Striped Sea Bass on a Bed of Lentils

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This recipe makes 4 servings
Recipe Nutrition Info Comments 0
Chef's View
Hearty lentils make a lovely bed for the succulent sea bass. This satisfying dish provides fiber from the lentils as well as loads of iron and protein, from both the lentils and the fish.

Ingredients

  • 1/2 medium onion(s), yellow
    chopped
  • 5 teaspoon oil, olive, extra-virgin
    divided
  • 1 stalk(s) celery
    small, cut into small dice
  • 2 clove(s) garlic
    minced
  • 1 cup(s) lentils, green
    (lentilles de Puy) or brown lentils, rinsed
  • 2 teaspoon thyme, fresh
    chopped, or 1/2 teaspoon dried thyme
  • 2 1/2 cup(s) broth, chicken, less sodium
  • 2 teaspoon vinegar, sherry
  • 4 fillet(s) fish, sea bass, fillets
    (4 ounces each), with skin
  • salt
    to taste
  • pepper, black ground
    to taste
  • 2 tablespoon parsley, fresh
    chopped

Instructions


    For lentils:
  • 1

    Warm 2 teaspoons of oil in large Dutch oven or heavy saucepan over medium heat. Add onion and celery; cook until softened, about 8 minutes, stirring. Add garlic, lentils, and thyme; stir 1 minute. Add broth; bring to a boil. Reduce heat to low and simmer, covered, 30 minutes, until lentils are tender. Stir in water to desired consistency, if needed. Stir in vinegar.

  • For fish:
  • 2

    Preheat oven to 450F. Using tweezers, remove any bones from fish. Pat fillets dry with paper towel; season with salt and pepper.

  • 3

    Warm 3 teaspoons of oil in large heavy ovenproof skillet over high heat until hot but not smoking. Add fillets, skin-side down. Sear for 3 minutes, until golden brown. Flip, place in oven, and roast uncovered for 8 minutes, until just cooked through.

  • 4

    Ladle lentils into shallow serving bowls. Place fillet atop lentils; garnish with parsley.

Tip: You can cook the lentils up to 2 days ahead. Refrigerate, tightly covered; gently warm before serving. Add water to thin sauce, if desired.

Nutritional Information Amount Per Serving
  • Calories329
  • Total Fat9g
  • Saturated Fat1.4g
  • Sodium662mg
  • Carbohydrates29g
  • Dietary Fiber7g
  • Protein33g
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