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Pan-seared Lemon Seabass with Bulgur & Zucchini

This herby Lemon dressing is the perfect match for the Pan-seared Seabass, served with Zucchini and Bulgur.

369 Reviews

35

Cooking Time

2 People

Serving Size

Seafood

Protein

481

Calories

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking. Tip: try not to move the sea bass around the pan, as this will prevent it from crisping up.

What you'll need

Cooking pot | Salt | Chopping board | Knife | Black pepper | Frying pan | Oil | Small bowl

Cooking Instructions

Ingredients

Step 5 : Final Touches

Cut the cherry tomatoes into quarters and set aside. Fluff up the bulgur in the pot, add the cherry tomatoes along with the remaining parsley.

350 ml Water
150 g Bulgur Wheat
100 g Red Onion
160 g Green Zucchini
125 g Red Cherry Tomato
7 g Fresh Parsley
320 g Seabass Fillet
120 g Fresh Lemon
4 g Pea Shoot
7 g Garlic
10 g Jalapeno Peppers

Allergens

Wheat, Fish

Step 1 : Cook the Bulgur

Start by peeling and finely chopping the red onion, then heat a drizzle of oil in a pan over medium-high heat. Once hot, add the onion, cooking until soft, about 1-2 minutes. Add water and 1/2 tsp salt to the pan, bringing it to a boil, then stir in the bulgur. Cook uncovered on medium heat for 5 minutes, then cover and simmer on low for 13 minutes. Once cooked, remove from heat.

Nutritional Information

Energy (kJ/kcal)    

481

Protein (g)    

45

Carbohydrates (g)    

73

Fibers (g)    

17

Sugar

5

Fats (g)

6

  • The nutritional information provided is only for ingredients supplied by COOKFRESH.

  • Please note that the total nutritional values will vary based on the cooking process and any additional ingredients you add at home.

Step 3 : Cook the Veggies

Slice the zucchini into 1cm thick rounds. In a nonstick frying pan over medium-high heat, cook the zucchini slices until charred, about 3-4 minutes on each side, then season with salt and black pepper.

Step 2 : Marinate the Fish

Prepare the seabass by zesting and juicing half a lemon into a shallow dish, then mix with 1 tablespoon of olive oil per fillet, season with salt and pepper. Coat the seabass on both sides in the mixture. In a frying pan over medium-high heat, add another drizzle of oil, place the seabass skin side down, and cook for 4-5 minutes. Flip and cook for an additional 2-3 minutes.

Step 4 : Make the Dressing

Roughly chop the parsley, halve and deseed the jalapeño before chopping, and finely chop the garlic. In a mixing bowl, combine 1 tablespoon of olive oil per serving, lemon juice, half the parsley, and jalapeño, mixing well.

Step 6 : Serve and Enjoy!

Divide the mixed bulgur into the serving plates and top with the zucchini, pea shoots, and sea bass. Serve with the herb dressing on the side.

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