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Pan-Seared Sea Bass with Tomato and Fennel Salad
Pan-Seared Sea Bass with Tomato and Fennel Salad

Pan-Seared Sea Bass with Tomato and Fennel Salad
A light and flavorful dinner featuring fresh sea bass paired with a vibrant tomato and fennel salad.
Pan-Seared Sea Bass with Tomato and Fennel Salad

This meal provides a good balance of protein and carbohydrates, essential for recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 2
    item
     sea bass fillet
  • 3
    item
     tomato
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 30 minutes
Pan-Seared Sea Bass with Tomato and Fennel Salad
Instructions:
  1. Preheat a non-stick pan over medium-high heat.
  2. Season the sea bass fillets with salt and black pepper.
  3. Add olive oil to the pan and sear the sea bass fillets for about 3-4 minutes on each side until golden brown and cooked through.
  4. Slice the fennel bulb thinly and combine with sliced tomatoes in a bowl.
  5. Drizzle the salad with olive oil and lemon juice, then season with salt and pepper.
  6. Serve the sea bass fillets with the tomato and fennel salad on the side, garnished with chopped parsley.
Nutrition Per Serving 500 g Per 100g
Energy 316 kcal 63 kcal
Protein 40 g 8.0 g
Fibre 5 g 1.0 g
Salt 2 g 0.4 g
Sugar 6 g 1.2 g
Carbohydrates 20 g 4.0 g
Fat 18 g 3.6 g
  • 2
    item
     sea bass fillet
  • 3
    item
     tomato
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat a non-stick pan over medium-high heat.

Season the sea bass fillets with salt and black pepper.

Add olive oil to the pan and sear the sea bass fillets for about 3-4 minutes on each side until golden brown and cooked through.

Slice the fennel bulb thinly and combine with sliced tomatoes in a bowl.

Drizzle the salad with olive oil and lemon juice, then season with salt and pepper.

Serve the sea bass fillets with the tomato and fennel salad on the side, garnished with chopped parsley.

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