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.
Sweet Harissa Sea Bass with Pomegranate Pilaf
Ready for something really special? Tonight, you're tucking into buttery tender, grilled sea bass – glazed in a warm harissa sauce. Serve with a show-stopping golden pilaf. That's fluffy brown rice, jewelled with pomegranates, vibrant carrots, and sweet raisins. Sprinkle fresh coriander on top for a dose of green goodness!
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 80g sliced cavolo nero
- 80g brown rice (100% Brown Rice)
- 1 onion
- 20g raisins (Raisins, Sunflower Oil)
- 1 tsp turmeric
- 1 tsp cumin seeds
- 2 tbsp sweet harissa paste (Rapeseed Oil, Water, Raisins, Apricot, Capers, Garlic, Balsamic Vinegar, Paprika Flakes, Cayenne Flakes, Salt, Rice Flour, Black Pepper, Oregano, Rose Petals, Ginger, Nutmeg, Turmeric, Cumin, Cardamom, Cloves, Cinnamon, Citric Acid)
- 2 sea bass fillets (Fish)
- 1 unwaxed lemon
- 1 handful of fresh coriander
- 1 pomegranate
- 1 carrot
- 2 garlic clove
Nutritional Information
Calories: 559
Protein: 26g
Carbs: 78g
Fat: 24g
Ingredients
- 1 pomegranate (use half)
- 80g sliced cavolo nero (use half)
- 1 seabass fillet (skin on) (Fish)
- 1 onion (use half)
- 1 handful of fresh coriander (use half)
- 1 carrot (use half)
- 2 garlic clove
- 2 tbsp sweet harissa paste (use half) (Rapeseed Oil, Water, Raisins, Apricot, Capers, Garlic, Balsamic Vinegar, Paprika Flakes, Cayenne Flakes, Salt, Rice Flour, Black Pepper, Oregano, Rose Petals, Ginger, Nutmeg, Turmeric, Cumin, Cardamom, Cloves, Cinnamon, Citric Acid)
- 1 unwaxed lemon (use half)
- 20g raisins (use half) (Raisins, Sunflower Oil)
- 1 tsp turmeric (use half)
- 80g brown rice (use half) (100% Brown Rice)
- 1 tsp cumin seeds (use half)
Nutritional Information
Calories: 646
Protein: 37g
Carbs: 78g
Fat: 28g
Sweet Harissa Sea Bass with Pomegranate Pilaf
Ready for something really special? Tonight, you're tucking into buttery tender, grilled sea bass – glazed in a warm harissa sauce. Serve with a show-stopping golden pilaf. That's fluffy brown rice, jewelled with pomegranates, vibrant carrots, and sweet raisins. Sprinkle fresh coriander on top for a dose of green goodness!
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Goodness from natural food - full of fibre
Cooking Instructions
Before you start
- Line a baking tray with silver foil
- Bring a medium saucepan filled with salted water to a boil
- Pull out a sieve, a grater & a large frying pan
Get started
- Add the rice to the saucepan and boil for 25-30 mins
- Meanwhile, pick the woody stalks from the cavolo nero
- In the final 2 mins, add the cavolo nero to the saucepan, until cooked, then drain together
Soften the onion
- Finely dice the onion
- Heat the large frying pan with 1 tbsp oil on medium-high heat. Once hot, add the onion and cook for 6-8 mins, stirring occasionally, until softened and golden. Season with a pinch of salt
Meanwhile, finish the prep
- Finely chop or crush the garlic. Coarsely grate the carrot. Halve the pomegranate and remove the seeds. Roughly chop the coriander. Quarter the lemon
- Turn the grill to high (240C)
Grill the fish & combine the flavours
- Place the sea bass onto the foil-lined baking tray
- Rub with the harissa and season well with salt. Grill for 9 mins, until cooked through
- Meanwhile, stir the carrot, garlic, cumin seeds and turmeric into the onion pan and cook for 1-2 mins
- Add the raisins, half the coriander and half the pomegranate seeds. Season with salt, pepper and the juice from half the lemon (or to taste)
Make the rice pilaf & plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Stir the cooked rice and cavolo nero into the frying pan and combine thoroughly
- Share the rice pilaf between plates, topped with the sea bass. Garnish with the remaining pomegranate seeds, coriander and lemon wedges
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