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<600 calories/serving

Pan Seared Sea Bass

A simply seared sea bass is paired with olive chutney and a warm lentil salad for a complete meal. Make a double portion of the lentil salad and save half for lunch or as a side for another dinner. When choosing fish, we recommend using the Seafood Watch guide to identify sustainable options.

Pan Roasted Sea Bass with Warm Lentils Brussels Sprouts
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Prep Time: 20 minutes
Cook Time: 30 minutes
Course: Main Course
Servings: 4 (click to scale)

Ingredients

Saffron Chicken Broth

  • 1 tsp olive oil extra virgin
  • 1/3 cup yellow onion chopped
  • 1/2 tsp fresh garlic minced
  • 1/8 tsp saffron
  • 1/4 cup dry white wine
  • 2 cup reduced-sodium chicken broth

Olive Chutney

  • 1/4 cup pitted green olives chopped
  • 1/4 tsp fresh garlic minced
  • 1/4 tsp crushed red pepper flakes
  • 1 Tbsp olive oil extra virgin
  • 2 tsp fresh parsley chopped
  • 1 1/2 tsp fresh lemon juice

Warm Lentils and Brussels Sprouts

Sea Bass

  • 1 lb sea bass fillet
  • 1 Tbsp olive oil
  • 1/4 tsp kosher salt
  • 1/8 tsp ground black pepper

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Instructions

Saffron Chicken Broth

  • Heat olive oil in a stock pot and sauté onions, garlic and saffron. Stir and cook until onions are translucent and saffron has bloomed. Add the white wine and reduce by half. Add the chicken stock and bring to a boil. Cover and simmer for 15 minutes. Strain and hold hot.

Olive Chutney

  • Place all ingredients in a food processor and pulse until coarsely chopped.

Prepare warm lentil salad

    Sea Bass

    • Brush fish with olive oil and season with salt and freshly ground black pepper. Pan sear until cooked through. Mound 1 1/2 cup lentils with Brussels sprouts in middle of bowl and pour in 1/2 cup broth. Top with cooked fish and garnish with 1 tbsp. of olive chutney

    Chef Tips

    Chef Notes: Green Castelvetrano Olives work well in this recipe, but you cans substitute other olives that you have on hand.
     

    Nutrition

    Serving: 1serving | Calories: 400kcal | Carbohydrates: 29g | Protein: 30g | Fat: 18g | Saturated Fat: 2.5g | Sodium: 520mg | Fiber: 10g | Sugar: 5g
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