Spice-Rubbed Sea Bass and Red Lentils
Serves 4, 5 minutes prep time, 20 minutes cook time, 25 minutes total time
Serves 4, 5 minutes prep time, 20 minutes cook time, 25 minutes total time
- 3/4 tsp salt
- 2 tbsp olive oil
- 1/4 tsp pepper
- 1/2 tsp ground coriander
- 1 clove garlic (minced)
- 3 tbsp lemon juice
- 1/4 tsp kosher salt
- 1 1/2 tsp ground cumin
- 1/2 tsp dried thyme leaves
- 4 6 oz sea bass fillets (at least 1 inch thick skin removed)
- 1 onion (finely diced)
- 2 tsp ground ginger
- 4 cups chicken broth (or vegetable)
- 1 lb red lentils
- Carbohydrate 69.498939816663 g
- Cholesterol 0 mg
- Fat 3.10906521390871 g
- Fiber 34.839036722219 g
- Protein 29.502755725605 g
- Saturated Fat 0.435587178245903 g
- Serving Size 1 1 serving (124g)
- Sodium 84.227951896009 mg
- Sugar 34.659903094444 g
- Trans Fat 0.311483636783703 g
- Calories 422 calories
Step-by-step
- In a small bowl, combine Spice Mixture ingredients.
- Place fish in one even layer in a steamer basket and sprinkle with spice mixture. Set aside.
- Add olive oil to the Instant Pot. Using the display panel select the SAUTE function.
- When oil gets hot, add onion to the pot and saute until soft, 3-4 minutes. Add garlic, ginger and cumin and cook for 1-2 minutes more.
- Add broth to the pot and deglaze by using a wooden spoon to scrape the brown bits from the bottom of the pot.
- Add lentils to the pot and stir to combine.
- Insert a steam rack or riser, and carefully lower the steamer basket onto the riser.
- Turn the pot off by selecting CANCEL, then secure the lid, making sure the vent is closed.
- Using the display panel select the MANUAL or PRESSURE COOK function*. Use the +/- keys and program the Instant Pot for 5 minutes.
- When the time is up, quick-release the pressure. Check the fish for doneness. If it is not quite cooked through close the lid and leave on KEEP WARM for another 3-5 minutes.
- Carefully remove the steamer basket and riser from the pot. Add lemon juice, 3/4 tsp salt and 1/4 tsp pepper to the lentils and stir.
- Serve the fish on a bed of lentils.
Overcooking delicate white fish by applying direct, prolonged heat is the single most common error made when pairing seafood with robust legumes. Sea bass fillets that measure at least one inch thick require gentle steaming rather than direct boiling to retain their moisture without disintegrating into the cooking liquid. When pressure cooking under high heat, overlapping the protein above the lentils inside a steamer basket utilizes rising steam while keeping the delicate flesh separated from the surging liquid below.
Achieving simultaneous doneness relies entirely on thermal mass management and precise pressure control. Red lentils break down rapidly under five minutes of high pressure, yielding a creamy purée that absorbs the aromatic notes of ginger, cumin, and garlic released during the initial sauté phase. If the sea bass flakes shyly at the thickest part but retains a slightly translucent center upon depressurization, utilizing residual heat under the keep-warm setting finishes the cooking process safely without over-tightening the muscle fibers.
Substitutions require mindful adjustment of liquid absorption ratios, as brown or green lentils demand significantly more moisture and extended cooking durations compared to their split red counterparts. Storing leftover portions in an airtight container within the refrigerator for up to two days allows the lentil base to thicken further, though the fish is best flaked cold into grain bowls rather than reheated.
