The protein cooking time listed in this recipe has been updated.
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Check out the latest recommended times in our Cooking Guidelines.
Caponata-stuffed Sea Bass with Potato & Raisins
Take a trip to Sicily with this delicious and easy fish caponata. Stuff responsibly-sourced sea bass with sweet raisins, punchy kalamata olives and juicy tomatoes. Bake till crispy and delicious, then serve it over a bed of potatoes coated in a delicious tomato herb sauce. A pinch of parsley to give it that final Italian touch. Buon appetito!
High protein
1/3 daily fibre
10 plants
Low sat fat
Serving size
Ingredients
- 200ml tomato & herb sauce (tomato, cooked onion, water, tomato puree, carrots, caramelised onion, olive oil, basil, cornflour, garlic, date syrup, salt, garlic powder, acidity regulator: lactic acid.)
- 6 baby potatoes
- 2 butterflied sea bass fillets (Fish) (butterflied sea bass fillets (skin on))
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 10g pine nuts
- 40g raisins (Raisins, Sunflower Oil)
- 30g Pitted Kalamata Olives (use half) (Kalamata Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 1 handful of fresh flat-leaf parsley
- 75g seasonal tomatoes
- 1 aubergine
- 1 pepper
Nutritional Information
Calories: 663
Protein: 35g
Carbs: 54g
Fat: 35g
Ingredients
- 30g Pitted Kalamata Olives (use a quarter) (Kalamata Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 40g raisins (use half) (Raisins, Sunflower Oil)
- 1 handful of fresh flat-leaf parsley (use half)
- 2 butterflied sea bass fillets (use half) (Fish) (butterflied sea bass fillets (skin on))
- 1 pepper (use half)
- 75g seasonal tomatoes (use half)
- 1 aubergine (use half)
- 10g pine nuts (use half)
- 6 baby potatoes
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 200ml tomato & herb sauce (use half) (tomato, cooked onion, water, tomato puree, carrots, caramelised onion, olive oil, basil, cornflour, garlic, date syrup, salt, garlic powder, acidity regulator: lactic acid.)
Nutritional Information
Calories: 779
Protein: 38g
Carbs: 78g
Fat: 35g
Caponata-stuffed Sea Bass with Potato & Raisins
Take a trip to Sicily with this delicious and easy fish caponata. Stuff responsibly-sourced sea bass with sweet raisins, punchy kalamata olives and juicy tomatoes. Bake till crispy and delicious, then serve it over a bed of potatoes coated in a delicious tomato herb sauce. A pinch of parsley to give it that final Italian touch. Buon appetito!
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line 2 baking trays with parchment paper
- Pull out a large saucepan, a small bowl & a sieve
Get the veg in the oven
- Dice the aubergine and pepper into 1cm chunks
- Add to a lined baking tray with the whole tomatoes, drizzle with 1 tbsp oil and season with salt and pepper
- Roast for 25-30 mins, until the veg is soft and golden
Make the caponata filling
- Finely chop the parsley. Halve the half pack of olives
- Add the raisins, olives, pine nuts, sundried tomato paste and half the parsley to the small bowl. Mix well, and season with salt and pepper
Fish time
- Season the sea bass with salt, then lay skin-side down onto the other lined baking tray, Share the filling between each fillet and fold to close. Pat the skin fry with kitchen paper
- Drizzle with 1 tsp oil and roast for 17 mins, until the fish is cooked through
Cook the potatoes
- Meanwhile, quarter the potatoes
- Bring the large saucepan filled with salted water to a boil. Once boiling, add the potatoes and simmer for 12-15 mins, until soft, then drain
Simmer & plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Once the potatoes, roasted veg and fish are ready, reheat the empty saucepan on medium-high heat. Once hot, add the roasted veg and potatoes and pour over the tomato & herb sauce
- Simmer for 2-3 mins, until piping hot, then stir through the remaining parsley. Season with salt and pepper
- Share the potato and roasted vegetable stew between bowls, topped with the stuffed sea bass
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