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Recipe Category / Seafood and Fish

Sea bass with lentil soup

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Sea bass with lentil soup

Method

  • Place the water in a pot over medium heat and let it come to a boil.
  • When the water comes to a boil, put the lentils in and continue boiling for 15-20 minutes until they soften but keep some of their bite.
  • Strain the lentils and cool them. Drain them and transfer to a bowl.
  • Cut the peppers into 0.5 cm cubes and finely chop the parsley.
  • Add the cubes and the parsley to the bowl with the lentils. Add the yogurt, olive oil, mustard, salt and pepper. Mix with a wooden spoon and set aside for later.
  • Place a pan over medium heat.
  • Fillet the sea bass or ask the fisherman to do it for you.
  • Season the fillets with salt and pepper and brush them with oil.
  • Using a knife, make small cuts on the skin of each fillet.
  • Sauté the fillets skin down first for 1-2 minutes until golden.
  • Turn the fillets over with a spatula and sauté for 1-2 more minutes. Remove fillets from pan.
  • Serve the salad on a plate and serve the fillets on the side.
  • Sprinkle with fresh parsley and serve.
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Nutritional
Chart

Nutrition information per portion

425
Calories (kcal)
21 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

8.9
Total Fat (g)
13 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.1
Saturated Fat (g)
11 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

36.0
Total Carbs (g)
14 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

8.6
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

46.0
Protein (g)
92 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

8.2
Fibre (g)
33 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.0
Sodium (g)
17 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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