Sea bream with hulled millet and fennel: a healthy, balanced and light one-dish meal, gluten-free and lactose-free. The combination of delicate fish, millet and fennel creates harmonious flavors. A quick, nutritious and easy recipe to prepare.
Step 1 of 10: Rinse the millet under running water to remove impurities.
Step 2 of 10: Bring 250 ml of lightly salted water to a boil.
Step 3 of 10: Add the millet, lower the heat and cook for about 15 minutes until the water is completely absorbed.
Step 4 of 10: Turn off the heat, cover and let rest for 5 minutes, then fluff the millet with a fork.
Step 5 of 10: In a nonstick pan, add a little water and bring to a gentle boil.
Step 6 of 10: Lay the sea bream fillets skin-side down, add the capers and cook over low heat for 5-7 minutes, until the fish turns white and flakes easily; then remove from the heat.
Recipe by
Portion: the weight of the ingredients divided by 2 portions, excluding ingredients marked “to taste” and those not considered by the analysis, such as broth. It does not change with the portion selector.
In summary: Not suitable for vegans · Not suitable for vegetarians · Allergens detected: Fish
Step 7 of 10: Wash the fennel and cut it into thin slices.
Step 8 of 10: In a pan, heat a splash of water, add the fennel and cook over medium heat for about 10 minutes, stirring occasionally, until tender; season with salt and oregano.
Step 9 of 10: Plate by arranging the fluffed millet on one side, the sea bream fillet in the center and the sautéed fennel on the side.
Step 10 of 10: Season with a drizzle of extra virgin olive oil and a sprinkle of black pepper.
| Average values | Per serving291 g · 1 of 2 | Per 100 g |
|---|---|---|
| Energy | 1,136 kJ271 kcal | 391 kJ93 kcal |
| Fat | 2.88 g | 0.99 g |
| of which saturated fatty acids | 0.52 g | 0.18 g |
| Carbohydrates | 28.12 g | 9.68 g |
| of which sugars | 2.96 g | 1.02 g |
| Fibre | 3.46 g | 1.19 g |
| Protein | 34.1 g | 11.74 g |
| Salt | 0.32 g | 0.11 g |
Calculated based on the recipe ingredients: it does not take traces or the composition of the products you use into account. Automatic analysis, limited to certain aspects: it may contain errors, so always check the label. If you notice anything unusual, write to us at info@foodiecooklab.it.
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