Sea Bass With Lentils & Greens

Oct 17, 2021

This recipe as ALL the ingredients to keep your HEC (Hunger Energy Cravings) in check. Plenty of protein and fibre, a little bit of fat and a LOT of taste. 

INGREDIENTS:
(serves 2)
    • 2-4 pieces of sea bass (I have to eat 2 or I would still be hungry)
    • 1 tsp butter 
    • 1 tbsp capers 
    • Selection of any greens you like (I used spinach & long stem broccoli chopped up small)
    • 120g cooked lentils
    • 1/2-1 tin tomatoes (to your taste)
    • 1 red pepper - chopped
    • 1/2 chopped onion (I like red)
    • 1/2-1 red chilli (to your taste)
    • 1-2 tsp ground coriander (I love the stuff!)
    • 1 clove garlic, crushed
    • 115ml water 
    • 1tspn olive oil 
 
‚Ź≤METHOD
 
I prefer to make the lentils first as it's easy just to throw them on a low heat whilst you cook the rest. So
To make the lentils 
Cook the onion, chilli, garlic and coriander in the oil (use a good non-stick pan) over a medium heat until the onion starts to soften. If the mixture starts to dry out, add small amounts of water. Don't have the heat to high or you'll burn the onion and garlic and that tastes YUK!
 
Then add the tomatoes, pepper, lentils and water and simmer gently - unless the peppers have softened (I like a bit of bite on mine) and the sauce has thickened. Season to taste with salt and pepper.
 
To cook the fish and greens
 
Melt the butter in a good, non stick pan and on a medium heat, add the fish skin side down. Cook for 3/4 minutes (check the instructions) before flipping over. When you flip, add the greens in the side of the pan and sweat down for a couple of minutes before adding the capers (with the liquid) for the final couple of minutes cooking the fish. If you'd like to cook your veg for a little longer, take the fish out when it's ready and plate up, and a dash of water to the greens and turn up the heat for a couple more minutes.
 
Then simply plate it all up.. yum
 
Try this
 
Make extra lentils to freeze. They are a great easy meal with a warmed through pitta or naan; topped with a bit of grilled or dry, pan fried halloumi or with some rice and dukka. 
 
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