Pan-fried sea bass pairs perfectly with this smoky chorizo and puy lentil side dish. Spinach, parsley and lemon juice are stirred into the lentils to give a wonderfully fresh flavour. The sea bass is pan-fried to produce wonderfully crispy skin that will keep you coming back for more!
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- Sea Bass with Lentils and Chorizo Nutrition
- Sea Bass with Lentils and Chorizo Ingredients
- How to Cook Sea Bass Fillets
- Pan-Fried Sea Bass with Chorizo and Lentils FAQ
- How to store Pan-Fried Sea Bass with Chorizo and Lentils:
- How to reheat Pan-Fried Sea Bass with Chorizo and Lentils:
- Does sea bass have bones in it?
- Are Puy lentils the same as green lentils?
- Watch the Video
- Why you should make this for dinner:
- If you love this recipe you might also enjoy…
- Pan-Fried Sea Bass with Chorizo and Lentils Recipe
By this point, you might be beginning to realise I love chorizo. It packs in so much flavour and this recipe is no exception. In this recipe, chorizo is served alongside puy lentils, spinach, parsley and lemon, all of which lifts the savoury flavours of the chorizo. Served on top is a perfectly cooked fillet of pan-fried sea bass. This is such a flavourful and simple recipe, you’ve got to add it to your weeknight dinner rotation!
Funnily enough, this recipe is a recreation of something I ate in
In amongst all those hazy memories, I can remember eating a dish of cod with lentils and chorizo. There was definitely more to it than that. A lot more. But those were the ingredients that stuck with me. All these years on (I’m talking like 10 years) that meal has stuck with me and this pan-fried sea bass recipe is my little homage to it.
Sea Bass with Lentils and Chorizo Nutrition
Protein is the key macronutrient in this recipe, with the sea bass, chorizo and puy lentils all providing us with this essential macronutrient. We need protein for muscle growth and tissue repair, as well as a host of other functions in the body.
Puy lentils are a fantastic source of iron, a mineral essential for the production of haemoglobin – the protein which transports oxygen in our blood. They also provide a good dose of folate which is required for the formation of healthy red blood cells and can reduce the risk of neural defects in unborn babies.
Sea bass is a great source of vitamin B6; a micronutrient needed for the metabolism of protein and carbohydrates as well as the production of red blood cells. Sea bass also provides us with phosphorus, a micronutrient needed for healthy teeth and bones and the release of energy from food.
We’re also getting a little vitamin C in the recipe from the addition of lemon juice. Vitamin C has antioxidant properties which help keep cells healthy. It is also involved in the synthesis of collagen which is required for healthy skin, cartilage and bones.
Chorizo is a great source of protein and B vitamins, but can also be quite high in sodium. Make sure to taste this recipe before adding any salt as you might not need to.
Sea Bass with Lentils and Chorizo Ingredients
Chorizo – chorizo provides lots of smokey, savoury flavour in this recipe. It’s up to you whether you use the milder version or opt for the picante (spicy) chorizo. If you can’t get ahold of chorizo, a little smoked bacon would be delicious. Alternatively, if you would like to keep the recipe meat-free, add a little smoked paprika and garlic powder to echo the flavours of chorizo.
Puy lentils – I’ve used my favourite Merchant Gourmet Puy Lentils in this recipe, purely for ease and because they taste delicious. You could also use tinned lentils. If you can only get your hands on dried lentils you will need to cook them before adding them to the recipe. If you can’t get put lentils, green or brown lentils would also work well.
Stock – Chicken or vegetable stock work great in this recipe. Alternatively, a little water would be fine if that’s all you have.
Sea bass – In order to make the best pan-friend sea bass, having the skin on is essential. Even if you don’t eat the skin, it provides a protective barrier in the pan to keep the fish flakey and moist. You could substitute sea bass for cod fillet.
Spinach – Either fresh or frozen spinach works, depending on what you have to hand. You could substitute the spinach for any green leafy vegetable that you can get your hands on. Kale would work particularly well, as would swiss chard.
Parsley – Use curly or flat-leaf parsley depending on what you can get your hands on. I wouldn’t use the dried version as I find it doesn’t really provide the same flavour.
How to Cook Sea Bass Fillets
Time needed: 8 minutes.
Sea bass fillets can be roasted, poached or steamed, but my favourite way to cook them is to pan-fry with a little oil. This way you can get wonderfully crispy skin, which adds both flavour and texture.
The secret to making crispy is pretty simple. You need a hot (ideally non-stick) pan, a little salt and oil and some patience.
Pre-heat your pan with a little oil. Make sure the skin is dry; use a paper towel to absorb any excess moisture.
Sprinkle some salt on the skin and place the fillet skin side down into your hot pan – you want to hear it sizzle. Then wait! Most of the cooking should happen while the fish is skin-side down.
When the edges of the fish flesh begin to turn opaque you know it is nearly time to flip the fish over. But first, check the skin to make sure it is crispy by using a fish slice to lift up an edge of the fillet. The skin should be golden in colour. Leave the sea bass for a few more minutes if it is not crispy enough.
When the skin is crisped to your liking, simply flip the sea bass fillet and cook it flesh side down for a further minute. Then you’re done!
Ta dahh! Soft, flakey fish with amazingly crispy skin. This also works well with other fish like salmon, trout and cod.
Pan-Fried Sea Bass with Chorizo and Lentils FAQ
How to store Pan-Fried Sea Bass with Chorizo and Lentils:
Leave everything to cool at room temperature for no more than 2 hours. Transfer the food to an air-tight Tupperware container and store in the fridge. Eat within 2-3 days.
How to reheat Pan-Fried Sea Bass with Chorizo and Lentils:
Transfer the food to a microwave-safe container and heat in the microwave for 2-3 minutes, stirring halfway through. Ensure the food is piping hot all the way through before serving, microwaving for a few minutes more if it is not. Cooking times will vary depending on the power of your microwave.
Does sea bass have bones in it?
Usually, if you buy filleted sea bass from the supermarket you’re unlikely to find bones in it, although this can never be 100% guaranteed.
Are Puy lentils the same as green lentils?
Puy lentils are a type of green lentil that is grown in the region of Le Puy in France. They are known for their excellent flavour and texture, which makes them a little more expensive. Substitute puy lentils for green lentils if you can’t get ahold of them. Brown lentils also work as a substitute too.
Watch the Video
Why you should make this for dinner:
- IT TASTES SO GOOD! Smoky, fresh, zesty, savoury goodness.
- It’s ready in just 30 minutes!
- Less than 10 ingredients!
- This recipe provides you with a great source of protein as well as lots of important micronutrients.
- You just need two pans – minimal washing up!
If you love this recipe you might also enjoy…
- Vegetable Remoulade Recipe with Pan-Fried Trout Fillet
- Pea and Salmon Fishcakes
- Penne Carbonara with Prawns, Courgette and Asparagus
- Cambodian Amok: A Cambodian Prawn Curry
- Simple Mustard Lentil Stew Recipe
- Chinese Pan-Fried Fish with Soy Sauce from Daily Cooking Quest
Pan-Fried Sea Bass with Chorizo and Lentils Recipe
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Crispy pan-fried sea bass goes perfectly with these puy lentils, flavoured with chorizo, spinach, parsley and lemon. Quick, simple and super tasty!
- Heat a frying pan over a medium heat with 1 tablespoon of the olive oil. Fry the chorizo for 3-5 minutes until crispy.
- Add the lentils and stock and cook for 8-10 minutes until the liquid has reduced.
- Heat a second frying pan over a medium-high heat with the remaining oil. Whilst the pan is heating up, season the sea bass fillets with salt and pepper. Place the sea bass fillets, skin side down, into the pan and cook for 4-5 minutes until the skin is crispy and the flesh begins to cook.
- Turn the heat down to medium-low before turning the fish over to cook for a further 1-2 minutes. It is done when the flesh is completely opaque.
- Once the liquid has reduced stir the spinach, parsley and lemon juice into the lentils. Cook for a further minute until the spinach has wilted.
- Serve up the lentils with the sea bass fillets on top. Enjoy!
Keywords: Crispy Fish, Healthy Seafood Recipes, Sea Bass Recipes, Lentil Recipes
Update Information: New FAQ added.