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Sea Bass with Puy Lentils and Spinach
Earthy puy lentils with just-wilted baby spinach, topped with grilled sea bass and a buttery, lemony sauce. This delicious Sea Bass with Puy Lentils and Spinach recipe is very quick and simple to make, but looks impressive - perfect for a dinner party or any time you want to impress, but easy enough for a midweek treat!
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 people
Calories: 394 kcal
Course:
Main Course
Cuisine:
Fusion , French , British
Ingredients
Butter and Lemon Sauce
- 50 g lightly salted butter
- Juice and zest of 1 lemon
- 3 tablespoons capers
- 1 small handful of parsley (roughly 15g / ½oz) chopped finely
Puy Lentils with Spinach
- 500g g pre-cooked puy lentils (I use 2 x 250g pouches Merchant Gourmet puy lentils)
- 125 g baby spinach leaves
Grilled Sea Bass Fillets
- 4 sea bass fillets (See Note 1)
- 2 tablespoons olive oil
- salt and pepper to taste
Instructions
- Place the butter into a saucepan and melt gently over a low heat. When the butter has just melted, turn off the heat and add the juice and zest of 1 lemon, plus all the capers and chopped parsley. Leave in the pan while you cook the lentils and fish.
- Place the puy lentils into a pan and add a small splash of water, heat gently for 2 to 3 minutes with the lid on.
- When the lentils are hot, stir through the spinach and allow the spinach to wilt in the heat of the lentils. When the spinach has just started to wilt, turn off the heat. Leave in the pan while you cook the fish.
- Preheat your grill (broiler) to hot.
- Place the sea bass fillets on a grill rack in a grill tray. Season the fillets and coat with a thin layer of olive oil (use either your fingertips or a pasty brush). Ensure this is done on both sides, then cook under a hot grill for 3 minutes skin-side up, followed by 1 minute skin-side down. (Use a fish slice to flip the fish over.)
- Divide the puy lentil mixture between 4 plates and top each mound with a sea bass fillet. Spoon over the lemony, buttery sauce and serve.
Cup of Yum
Notes
- I have used sea bass fillets in this recipe, but you could use any other similar fish fillets: lemon sole, sea bream, plaice and cod fillets all work well. You can even tweak this recipe to use salmon fillets, if you prefer. However, as salmon fillets are usually thicker, you will need to cook them for a little longer under the grill. For a typical 3cm (1 inch) thick salmon fillet, I recommend 4 minutes skin-side up and 5 minutes skin-side down.
- Not suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Calories
394kcal
(20%)
Carbohydrates
27g
(9%)
Protein
28g
(56%)
Fat
20g
(31%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Trans Fat
1g
Cholesterol
99mg
(33%)
Sodium
338mg
(14%)
Potassium
892mg
(25%)
Fiber
11g
(44%)
Sugar
2g
(4%)
Vitamin A
3658IU
(73%)
Vitamin C
16mg
(18%)
Calcium
79mg
(8%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 394
% Daily Value*
| Calories | 394kcal | 20% |
| Carbohydrates | 27g | 9% |
| Protein | 28g | 56% |
| Fat | 20g | 31% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 99mg | 33% |
| Sodium | 338mg | 14% |
| Potassium | 892mg | 19% |
| Fiber | 11g | 44% |
| Sugar | 2g | 4% |
| Vitamin A | 3658IU | 73% |
| Vitamin C | 16mg | 18% |
| Calcium | 79mg | 8% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.