Sea bream with decorticated millet and fennels: a healthy, balanced, and light single dish, gluten-free and lactose-free. The combination of delicate fish, millet, and fennels 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, reduce the heat and cook for about 15 minutes until the water is fully absorbed.
Turn off the heat, cover and let it rest for 5 minutes, then fluff the millet with a fork.
In a non-stick pan add a little water and bring it to a simmer.
Place 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 heat.
Wash and slice the fennel thinly.
In a pan heat a drizzle of water, add the fennels and cook over medium heat for about 10 minutes, stirring occasionally until they become 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 fennels on the side.
Drizzle with extra virgin olive oil and a sprinkle of black pepper.
Fine mesh strainer
Pot with lid
Non-stick pan
Sharp knife
Cutting board
Wooden spoon
Variations: add grated lemon zest on the sea bream; substitute millet with quinoa, brown rice, or spelt; bake the sea bream at 180°C for 12-15 minutes; add toasted sesame seeds or slivered almonds for crunch. A light, filling, and nutrient-rich recipe (proteins, omega-3, fibers).
Italy, Puglia
| Energy (kcal) | 130.54 |
| Carbohydrates (g) | 12.45 |
| of which Sugars (g) | 1.97 |
| Fat (g) | 4.22 |
| of which Saturates (g) | 0.9 |
| Protein (g) | 10.83 |
| Fiber (g) | 1.29 |
| Sale (g) | 0.39 |
