Few dishes capture the essence of coastal Mediterranean cooking quite like this Pan-Seared Sea Bass with Warm Lentil & Orange Salad. It’s elegant, wholesome, and brimming with vibrant flavors that strike the perfect balance between earthy and citrusy.

The crisp, golden skin of the sea bass contrasts beautifully with the warm, tender lentils and the juicy sweetness of orange segments. A touch of dill and fennel adds a refreshing note that makes every bite feel light yet deeply satisfying.

Whether you’re cooking for a special dinner or craving something refined but simple, this dish delivers restaurant-quality flavor right from your own kitchen.

Ingredients

• 300g sea bass fillets, skin on (2 fillets)
• 100g brown or green lentils, dry
• 1 small fennel bulb
• 1 large orange
• 1/2 red onion
• 2 tablespoons fresh dill, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and freshly ground black pepper to taste

Instructions

1. Rinse the lentils, place them in a saucepan with 400ml of water, bring to a boil, then reduce heat and simmer for 20–25 minutes until tender but not mushy. Drain well.
2. While the lentils cook, thinly slice the fennel and red onion. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the fennel, onion, and minced garlic, and sauté for 5–7 minutes until softened and fragrant.
3. Prepare the orange: zest it first, then carefully cut away the peel and pith. Segment the orange over a bowl to catch the juice, then squeeze the remaining membrane to extract any extra juice.
4. In a large bowl, combine the warm drained lentils, the sautéed fennel and onion, orange segments, chopped dill, orange zest, collected orange juice, and lemon juice. Season with salt and pepper and toss gently to combine.
5. Pat the sea bass fillets dry with a paper towel. Score the skin a few times and season both sides with salt and pepper. Heat the remaining 1 tablespoon of olive oil in a non-stick pan over medium-high heat.
6. Place the fillets skin-side down and cook for 3–4 minutes until the skin is golden and crisp. Flip and cook for another 1–2 minutes until the fish is opaque and cooked through.
7. To serve, divide the warm lentil salad between two plates and place a crispy sea bass fillet on top of each.

Tips & Substitutions

• Swap the fish: If sea bass isn’t available, try cod, halibut, or snapper for a similar flaky texture.
• Make it vegetarian: Replace the fish with grilled halloumi or roasted cauliflower steaks for a plant-based twist.
• Boost the flavor: Drizzle a touch of balsamic glaze or scatter toasted almonds for extra depth and crunch.

Nutrition

Calories: 1120 kcal (serves 2)

• Fat: 47g
• Carbohydrates: 75g
• Fiber: 28g
• Protein: 86g