CITRUS & HERB SEARED SEA BASS WITH QUINOA PILAF & ROASTED BROCCOLI
Delicate sea bass seared with citrus and herbs, served over a lemony quinoa pilaf and roasted broccoli for a light, elegant meal in 30–35 minutes.
INGREDIENTS
• 4 sea bass fillets (600 g / 1.3 lb)
• Zest and juice of 1 orange (zest + 60 ml / ¼ cup juice)
• Zest and juice of 1 lemon (zest + 60 ml / ¼ cup juice)
• 2 tbsp olive oil (30 ml)
• 200 g quinoa (7 oz / 1 cup), rinsed
• 400 ml water or stock (1.5 cups)
• 300 g broccoli, trimmed (10.5 oz)
• 1 tbsp butter or olive oil (15 g / 1 tbsp)
• Salt and pepper to taste
• Fresh dill or parsley for garnish
STEP-BY-STEP COOKING INSTRUCTIONS
1. Preheat oven to 200°C / 400°F. Toss broccoli with 1 tbsp olive oil, salt, and pepper; roast 10–12 minutes.
2. Cook quinoa in water or stock until fluffy (12–15 minutes); stir in orange and lemon zest and 1 tbsp juice, season.
3. Pat sea bass dry, season with salt and pepper; heat 1 tbsp olive oil in a skillet over medium‑high heat.
4. Sear sea bass 3–4 minutes per side until golden and cooked through; finish with remaining citrus juice.
5. Plate quinoa pilaf, top with sea bass and roasted broccoli, garnish with fresh herbs.
HELPFUL COOKING TIPS
1. Rinse quinoa well to remove bitterness before cooking.
2. Pat fish dry to ensure a good sear and crisp exterior.
3. Roast broccoli until just tender to retain color.
4. Finish fish with citrus juice off the heat to avoid curdling.
5. Add toasted pine nuts or sliced almonds to quinoa for texture.
6. Variation: swap sea bass for snapper or barramundi; use brown rice for a heartier grain.
PREP & COOKING TIMES
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
NUTRITIONAL INFORMATION (PER SERVING, 4 SERVINGS)
• Calories: ~420 kcal
• Protein: 34 g
• Carbohydrates: 36 g
• Fat: 14 g
• Fiber: 5 g
DIETARY TAGS
• Light & fresh
• Gluten‑free
• High protein
ALLERGEN INFORMATION
• Contains fish (sea bass)
• May contain traces of nuts if quinoa processed in shared facility — check packaging