Sea Bass, Caper Tomato Sauce & Crispy Potatoes

Serving size

1 person 2 people 4 people

Ingredients

1 tbsp nutritional yeast

(Dried Inactive Yeast, Niacin, Pantothenic Acid, Thiamine, Vitamin B6, Riboflavin, Folic Acid, Biotin, Vitamin B12.)
1 handful of fresh flat-leaf parsley
1 courgette
200g passata

(tomatoes, salt, citric acid)
2 garlic clove
1 shallot
20g capers

(Water, Salt, Vinegar)
20g flaked almonds (Nuts)
80g baby spinach
2 large potatoes
2 sea bass fillets (Fish)

Allergens

Contains: Fish, Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	97Kcal	597Kcal
	406kJ	2499kJ
Fat	4.7g	29g
of which saturates	0.8g	4.7g
Carbohydrates	8g	51g
of which sugars	1.7g	10g
Protein	4.8g	30g
Salt	0.13g	0.78g
Fibre	1.6g	9.8g

Ingredients

2 large potatoes
20g capers (use half)

(Water, Salt, Vinegar)
1 handful of fresh flat-leaf parsley (use half)
1 tbsp nutritional yeast (use half)

(Dried Inactive Yeast, Niacin, Pantothenic Acid, Thiamine, Vitamin B6, Riboflavin, Folic Acid, Biotin, Vitamin B12.)
1 seabass fillet (skin on) (Fish)
80g baby spinach (use half)
2 garlic clove
1 courgette (use half)
20g flaked almonds (use half) (Nuts)
200g passata (use half)

(tomatoes, salt, citric acid)
1 shallot (use half)

Allergens

Contains: Fish, Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	100Kcal	866Kcal
	419kJ	3624kJ
Fat	3.9g	34g
of which saturates	0.7g	5.9g
Carbohydrates	11g	92g
of which sugars	1.4g	12g
Protein	5.1g	44g
Salt	0.1g	0.85g
Fibre	1.6g	14g

Back

6 plants Low sat fat

Sea Bass, Caper Tomato Sauce & Crispy Potatoes

Prep time: 20 mins

Total time: 35 mins

Cuisine: Mediterranean

Food group: Fish

Delicate, sustainably sourced sea bass doesn’t need a lot to shine. Simply pan-fry with sea salt and black pepper, till juicy and tender. Plate over almond-crusted roasted potatoes and spinach. Enjoy with homemade caper and tomato sauce and a sprinkling of parsley.

Cooking Instructions

The protein cooking time listed in this recipe has been updated.

As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.

Check out the latest recommended times in our Cooking Guidelines.

Preheat the oven to 220C / fan 200C / gas mark 7. Dice the potatoes into 1cm cubes. Thinly slice the courgette into half-moons. Place both on a lined baking tray and toss with 1/2 tbsp oil, a pinch of sea salt and black pepper. Roast for 18-20 mins, until the potatoes are golden and cooked through.
Make the sauce; finely dice the shallot. Finely chop or crush the garlic. Heat a medium saucepan with 1/2 tbsp oil on medium heat. Add the shallot and cook for 3 mins. then stir in the garlic and cook for 1 min more. Add the passata, capers and 50ml water (25ml for 1 person). Season with sea salt and black pepper. Simmer for 7-8 mins, until thickened.
Finely chop the parsley and almonds. Mix the almonds and nutritional yeast together in a bowl. After 20 mins of roasting, add the almond mix to the potatoes and stir to coat. Roast for another 3-5 mins, until the almonds are golden.
Season the sea bass with sea salt and black pepper. Heat a large non-stick frying pan with 1 tbsp oil on medium heat. Add the sea bass and cook for 2-3 mins, per side, until cooked through. Set aside on a plate.
Keeping the pan on the heat, add the spinach and cook for 1-2 mins, stirring until wilted.
Stir the parsley through the potatoes, then spoon the caper tomato sauce onto plates. Top with the roasted veg, spinach and sea bass. Garnish with any remaining flaked almonds from the baking tray.