Lunch: Pan-Fried Sea Bass with Roasted Red Pepper Sauce and Broccoli Puree

This recipe includes fertility superfoods such as:

Broccoli, Lemon

Health and fertility benefits of Pan-Fried Sea Bass with Roasted Red Pepper Sauce and Broccoli Puree

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to.

Ingredients

Roasted red pepper sauce
2 red peppers
2 tablespoons olive oil
1 shallot, minced
3 tablespoons white wine
6 tablespoons chicken stock
Lemon juice, to taste
Salt and freshly ground black pepper
Broccoli puree
1 head broccoli, about 14 ounces/390 g
1 leek, washed and trimmed
Salt and freshly ground black pepper
1 tablespoon butter, plus more to taste
Zest and juice of 1 lemon, to taste
Grilled sea bass
4 filets sea bass, about 4 ounces/110 g each
Salt and freshly ground black pepper
1 tablespoon butter
1 tablespoon olive oil

Instructions

To prepare the roasted red pepper sauce: Preheat the oven to 400 degrees F. Set the peppers on a baking sheet and roast until the flesh is soft and the skin puckered, 35 to 45 minutes. Remove the peppers from the oven and put them in a bowl covered with plastic wrap. Set aside for 10 minutes to sweat. Remove the wrap, peel and seed the peppers. Cut the flesh into pieces and set aside.
Heat the oil in a saute pan. Add the shallot and cook until soft. Deglaze with white wine and cook 1 minute. Add the stock and the cooked red pepper. Cook 5 minutes. Cool slightly, and puree in the blender. Season with lemon juice, salt, and pepper, and transfer to a small saucepan to reheat in a few minutes.
To make the broccoli puree: Bring a pot of water to a boil. Cut the florets off the broccoli stem in even sizes. Peel the stem and thinly slice. Slice the leek into rings and rinse well.
Salt the boiling water, as for pasta, and add the broccoli and leek. Cook until very tender, about 10 minutes. Drain. Drop in the butter and puree with an immersion blender. Taste and adjust the salt. Add pepper, lemon juice and lemon zest, to taste. Serve the broccoli puree hot as a bed for fish.
To prepare the fish: Season the filets with salt and pepper. Heat the butter and oil in a skillet. Fry on both sides until golden and cooked through, about 4 minutes per side. Serve on a bed of broccoli puree with red pepper sauce alongside.
For the plate: Add a spoonful of broccoli puree to a plate and top it with the fish. Swirl the red pepper sauce around the plate and enjoy!

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