Seabass and spiced lentils

Seabass with spiced lentils and tender-stem broccoli

This Seabass with spiced lentils and tender-stem broccoli recipe is a great healthy dinner that shouldn’t take longer than 30 minutes!

Afternoon all, if you’re in the UK like the three of us at Peds Kitchen, you may have had to accept the sudden change in the weather. It’s been horrendous the past couple of days, a mighty fall from the high temperatures less than a week back.


We’re seeing lots of changes around the globe in regards to COVID-19, which has disjointed us a little at Peds Kitchen. I for one have started to focus a lot more on work – my actual job. It has been great to get back into the swing of things, but unfortunately, the blog has been put on the back burner. Bex has been picking up the slack and consistently posting as she always does. She is still uncertain about how or when she will return to work, so the blog has been a welcomed distraction for her.

With the wind and rain battering down outside, it’s back to indoor workouts and obviously, indoor activities. I feel like it’s a good time to get back to cooking. I did go running in the rain this week, which at first felt awesome. But then after about 30 minutes returned to “bad idea” with every step.

Seabass with spiced lentils

I made this Sea Bass a week or so back, but it went into my drafts and I never got round to typing it up. It’s not going to blow your socks off, but it certainly will give you an idea if you’re looking for a bit of inspiration.

Reading & Listening…

I’ve been reading a lot about nutrition, vitamins, supplements etc recently and have been listening to Ben Greenfield’s podcasts on a regular basis. He talks about everything from Bio-hacking and diet to exercise and recovery. He’s brilliant to listen to (some of the stuff goes over my head), but the little hints and tips I’ve taken from it have been great.

Ben Greenfield is a former bodybuilder, Ironman triathlete, pro obstacle course racer, human performance consultant, speaker and author of 13 books, including the New York Times Bestseller Beyond Training. Ben has been voted by the NSCA as America’s top Personal Trainer and by Greatist as one of the top 100 Most Influential People In Health And Fitness.” Quote Taken from the Boundless Book product description.

So because of this, we’re always trying to introduce as many variations to our diet as possible and hopefully cover as many dietary bases as we can. I’m sure an expert would have a more scientific approach based on the individual body etc. But the way I see it is, if we can eat as much of the good stuff as possible – it’s surely got to be good for you.

We eat a lot of dark leafy greens, a tonne of fruit and vegetables each day, and try to limit as much sugar and sweets as we can. Boring ay.

Pulses & Beans

One thing I always see is people recommending eating pulses, beans, legumes, etc. It’s great to do that, but take me back 2-3 years and I would have definitely struggled to incorporate these into my weekly meal plan.

It’s actually been really easy to do, and with a few hints, tips, and ideas you can be adding these into your diet. The great thing is they’re cheap, pretty versatile and are a low-fat source of protein along with fiber, minerals and other vitamins.

Bex puts a lot of these into curries, chillis, and soups, which I’m sure are on the blog somewhere. Have a look through her posts through this link, you should have a good selection, along with her smoothies.

I’ll be honest, I’m still not eating as well as I could be and very much like to eat unhealthy meals as much as the next guy. But I find that it’s got to be about balance. As mentioned before, if we introduce healthy foods into our diet more and more, it’s got to have some benefits.

So here’s my Seabass with spiced lentils dish. The spice mixture is pretty much the ingredients from the Harissa sauce I made previously. I decided to not use as many chilies in this one. It’s really simple and tasted great. I hope you like it too.

Seabass and spiced lentils

Seabass and spiced lentils

This Seabass with spiced lentils and tender-stem broccoli recipe is a great healthy dinner that shouldn't take longer than 30 minutes!

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 2 x Seabass fillets (180g)
  • 150g Red Lentils
  • Tenderstem Broccoli
  • For the sauce:
  • 1 x Red Pepper (chopped)
  • 1 x Tsp Cumin
  • 1 x Tsp Smoked Paprika
  • 1 x Red Chilli
  • 1 x Tsp Fennel
  • 2 x Garlic Cloves (Crushed)
  • 1 x Lemon Wedge Juice
  • 1 x Tsp Salt
  • Drizzle of Olive Oil
  • 1 x Tbsp White Wine Vinegar
  • 1 Tbsp Tomato Paste


  1. Begin by rinsing the lentils well and leave them to drain.
  2. Heat a pan of water and bring to the boil.
  3. Add in your red lentils and allow them to simmer for around 20 minutes.
  4. Whilst your lentils are cooking, begin preparing your sauce mixture to add to your lentils later on.
  5. Mix and blend all the sauce ingredients in a bowl. You can mix and blend as much as you want and adjust the flavor to suit you.
  6. When the lentils are halfway through cooking you can begin to prepare for your seabass and broccoli.
  7. Heat a pan of water to cook your broccoli - this can cook alongside your seabass.
  8. For the Seabass, gently pat the fish with kitchen roll to remove any excess moisture.
  9. Heat a tbsp of olive oil in a non-stick pan on medium-high heat. Give the oil time to heat.
  10. Place the seabass, skin side down, and allow the fish to cook for 3-4 minutes. The skin should be slightly crispy when you're ready to turn. Turn the fish over and then cook on the other side for a further minute.
  11. If the fish needs longer, turn off the heat and allow to cook in the pan for a further minute.
  12. Drain your lentils and mix with the spice mixture. Plate up your seabass alongside the lentils and broccoli. Enjoy.

    Nutrition Information:



    Serving Size:


    Amount Per Serving: Calories: 672Total Fat: 27gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 104mgSodium: 2506mgCarbohydrates: 58gFiber: 11gSugar: 23gProtein: 51g

    This data was provided and calculated by Nutritionix on 6/5/2020

    Peds Kitchen

    Thanks for taking the time to read my recent ramblings about the world and what I’m currently reading. I hope you liked the dish and have given it a try at home. Let me know if you change anything up – I know sometimes if I follow a recipe, it comes out slightly different, etc – so I’d be keen to hear from you.

    Take a look at some of our most recent posts below:

    Thanks again and stay safe x

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