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.
Stuffed Sea Bass with Caramelised Onion Rice & Sprout Slaw
Responsibly-sourced sea bass is the star of the show in this festive fish supper! You'll serve the fish with fragrant garlic, sweet apricots and crunchy pine nuts, then roast to perfection. Serve alongside a seasonal sprout slaw and fluffy brown rice, studded with decadent caramelised onions. What a feast!
High protein
7 plants
Low sat fat
Serving size
Ingredients
- 2 butterflied sea bass fillets (Fish) (butterflied sea bass fillets (skin on))
- 20g baby spinach
- 40g dried apricots (Sulphites) (Diced Apricots, Rice Flour, Sulphur Dioxide)
- 2 garlic clove
- 80g brown rice (100% Brown Rice)
- 1 onion
- 10g pine nuts
- 1 tsp ground cumin
- 2 tsp Dijon mustard (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 1 tbsp apple cider vinegar (apple cider vinegar (100%))
- 75g pomegranate seeds
- 8 brussels sprouts
Nutritional Information
Calories: 665
Protein: 34g
Carbs: 58g
Fat: 27g
Ingredients
- 2 butterflied sea bass fillets (use half) (Fish) (butterflied sea bass fillets (skin on))
- 10g pine nuts (use half)
- 1 tsp ground cumin (use half)
- 2 tsp Dijon mustard (use half) (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 1 tbsp apple cider vinegar (use half) (apple cider vinegar (100%))
- 75g pomegranate seeds (use half)
- 80g brown rice (use half) (100% Brown Rice)
- 8 brussels sprouts
- 2 garlic clove
- 20g baby spinach (use half)
- 1 onion (use half)
- 40g dried apricots (use half) (Sulphites) (Diced Apricots, Rice Flour, Sulphur Dioxide)
Nutritional Information
Calories: 636
Protein: 35g
Carbs: 60g
Fat: 22g
Stuffed Sea Bass with Caramelised Onion Rice & Sprout Slaw
Responsibly-sourced sea bass is the star of the show in this festive fish supper! You'll serve the fish with fragrant garlic, sweet apricots and crunchy pine nuts, then roast to perfection. Serve alongside a seasonal sprout slaw and fluffy brown rice, studded with decadent caramelised onions. What a feast!
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with baking parchment
- Bring a medium saucepan filled with salted water to a boil
- Pull out a sieve, a medium frying pan & a medium bowl
Get started
- Add the rice to the saucepan and simmer for 25-30 mins, until cooked, then drain and return to the saucepan
- Meanwhile, finely slice the onion and garlic. Roughly chop the apricots. Rinse the spinach
Caramelise the onion
- Heat the medium frying pan with 1 tbsp oil on medium heat. Once hot, add the onion and cook for 6-8 mins, until softened. Season with salt and pepper. Remove half the onion and set aside
Stuff the seabass
- Add the garlic, apricot and pine nuts to the onion pan. Cook for 3-4 mins, until golden. Add the spinach and cook for 1-2 mins, until wilted. Season with salt and pepper Season the sea bass with salt, then lay skin-side down onto the lined baking tray. Share the filling between each fillet and fold to close. Drizzle with 1 tsp oil and bake for 16 mins, until cooked through
Make the sprout slaw & finish the rice
- Thinly slice the sprouts
- In the medium bowl, toss the mustard, sprouts, pomegranate seeds and vinegar together. Season with salt and pepper
- Mix the cumin and reserved caramelised onion through the rice. Season with salt and pepper
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the caramelised onion rice between plates. Top with the stuffed sea bass and serve the sprout slaw alongside
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