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Pan-Seared Sea Bass with Sautéed Spinach and Quinoa
Pan-Seared Sea Bass with Sautéed Spinach and Quinoa

Pan-Seared Sea Bass with Sautéed Spinach and Quinoa
A nutritious dinner featuring fresh sea bass, seasonal spinach, and protein-rich quinoa.
Pan-Seared Sea Bass with Sautéed Spinach and Quinoa

This meal provides a balanced intake of protein, healthy fats, and carbohydrates, supporting muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 2
    item
     sea bass fillet
  • 100
    g
     quinoa
  • 150
    g
     spinach
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 30 minutes
Pan-Seared Sea Bass with Sautéed Spinach and Quinoa
Instructions:
  1. Rinse the quinoa under cold water and cook according to package instructions.
  2. Season the sea bass fillets with salt and black pepper.
  3. Heat 1 tbsp of olive oil in a pan over medium heat. Add the sea bass fillets skin-side down and cook for 4-5 minutes until the skin is crispy. Flip and cook for another 2-3 minutes.
  4. In another pan, heat the remaining olive oil. Add minced garlic and sauté for 1 minute.
  5. Add spinach to the pan and sauté until wilted. Season with salt and pepper.
  6. Serve the sea bass on a bed of quinoa with sautéed spinach on the side. Squeeze fresh lemon juice over the top before serving.
Nutrition Per Serving 400 g Per 100g
Energy 410 kcal 103 kcal
Protein 40 g 10.0 g
Fibre 5 g 1.3 g
Salt 1 g 0.3 g
Sugar 2 g 0.5 g
Carbohydrates 35 g 8.8 g
Fat 20 g 5.0 g
  • 2
    item
     sea bass fillet
  • 100
    g
     quinoa
  • 150
    g
     spinach
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Rinse the quinoa under cold water and cook according to package instructions.

Season the sea bass fillets with salt and black pepper.

Heat 1 tbsp of olive oil in a pan over medium heat. Add the sea bass fillets skin-side down and cook for 4-5 minutes until the skin is crispy. Flip and cook for another 2-3 minutes.

In another pan, heat the remaining olive oil. Add minced garlic and sauté for 1 minute.

Add spinach to the pan and sauté until wilted. Season with salt and pepper.

Serve the sea bass on a bed of quinoa with sautéed spinach on the side. Squeeze fresh lemon juice over the top before serving.

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