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.
Rinse the millet under running water to remove impurities.
Bring 250 ml of lightly salted water to a boil.
Add the millet, lower the heat and cook for about 15 minutes until the water is completely absorbed.
Turn off the heat, cover and let rest for 5 minutes, then fluff the millet with a fork.
In a nonstick pan, add a little water and bring to a gentle boil.
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.
Wash the fennel and cut it into thin slices.
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.
Plate by arranging the fluffed millet on one side, the sea bream fillet in the center and the sautéed fennel on the side.
Season with a drizzle of extra virgin olive oil and a sprinkle of black pepper.
Fine-mesh strainer
Small saucepan with lid
Nonstick pan
Sharp knife
Cutting board
Wooden spoon
Variations: add grated lemon zest on the sea bream; replace millet with quinoa, brown rice or spelt; bake the sea bream at 180°C for 12-15 minutes; add sesame seeds or toasted flaked almonds for crunch. A light, filling recipe rich in nutrients (protein, omega-3, fiber).
Italia, Puglia
| Energy (kcal) | 134.2 |
| Carbohydrates (g) | 5.65 |
| of which Sugars (g) | 1.39 |
| Fat (g) | 5.97 |
| of which Saturates (g) | 1.35 |
| Protein (g) | 14.39 |
| Fiber (g) | 0.77 |
| Sale (g) | 0.11 |
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