This week I have taken note of all the food that I have in my freezer that ideally needs to be cooked to make space for some Christmas Specials (to have on ice!). One package included some sea bass fillets just aching to be made into a high protein meal. At the same time I have been checking out the storecupboard, looking at sell-by dates (I don’t believe them most of the time) to see what needs replenishing, using or trashed. Some canned lentils lurked at the back of the cupboard and a pack of microwaveable pouch of white and brown basmatic rice was annoyingly familiar. So I gathered my ‘booty’ a bit like a Ready, Steady, Cook contestant and came up with a dish to use them all.
Now you might not have all of these to hand but could still make the dish with dry basmati rice, dry lentils and some fresh fish fillets. Simply boil 150g wholegrain basmati rice for 10 minutes, add 150g puy lentils and cook for a further 15 minutes until tender. Drain then rinse and use in the same way as the rice and canned lentils below.
Whatever option you choose here is a high protein recipe that is also low in fat. It’s also super delicious!
SEA BASS WITH WARM RICE AND LENTILS
250g/9 oz pouch white and brown basmati steamed rice (I used Tilda)
250g/9 oz cherry tomatoes
1 red onion, sliced
low-fat cooking spray
400g/14 oz can lentils, drained and rinsed
3 tbsp fat-free French dressing
2 tbsp snipped chives
salt and freshly ground black pepper
4 x 100g/4 oz sea bass fillets
1. Cook the rice according to the packet instructions.
2. Meanwhile, place the tomatoes and onion in a pan and spritz liberally with low fat spray. Cook over a gentle to moderate heat for 4 minutes. Stir in the lentils, cooked rice, dressing, chives and salt and pepper to taste. Cook for 1-2 minutes to heat through.
3. Place the sea bass fillets on a foil-lined grill tray and spritz with low-fat spray. Season with salt and pepper to taste then grill for 7-8minutes until cooked.
4. Serve the warm rice and lentil mixture with the cooked sea bass fillets.
WLS PORTION: 1/2
CALORIES PER PORTION: 325
Image courtesy of Tilda rice