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.
Pan Fried Sea Bream with Herby Chips & Beetroot Salad
Responsibly-sourced sea bream is perfect for pan-frying. Season with sea salt and sizzle till crispy. Serve with a bright and beautiful bouquet of red tomatoes, purple beetroot and pink pomegranate seeds. Plus, crowd-pleasing chips!
High protein
6 plants
Low sat fat
Serving size
Ingredients
- 1 handful of fresh flat-leaf parsley
- 1 onion
- 30g Pitted Kalamata Olives (Kalamata Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 200g baby tomatoes
- 4 x sea bream fillets (Fish)
- 40g pea shoots
- 75g pomegranate seeds
- 2 tbsp red wine vinegar (red wine vinegar (100%))
- 1 tsp dried oregano (Dried Rubbed Oregano 100%.)
- 200g raw beetroot
- 12 baby potatoes
- 1 tsp sumac
Nutritional Information
Calories: 469
Protein: 28g
Carbs: 36g
Fat: 20g
Pan Fried Sea Bream with Herby Chips & Beetroot Salad
Responsibly-sourced sea bream is perfect for pan-frying. Season with sea salt and sizzle till crispy. Serve with a bright and beautiful bouquet of red tomatoes, purple beetroot and pink pomegranate seeds. Plus, crowd-pleasing chips!
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line a large baking tray with parchment paper
- Pull out a large frying pan & a large bowl
Oven time
- Trim and slice the beetroot into 1cm wedges. Quarter the potatoes lengthways
- Place the potatoes onto one side of the tray and the beetroot on the other
- Sprinkle over half the sumac, half the oregano and a pinch of salt and pepper. Drizzle with 2 tsp oil
- Roast for 25-30 mins / air fryer 20-25 mins, until soft and golden
Make the salad
- Meanwhile, finely slice half the onion. Place into the large bowl with the vinegar and a pinch of salt. Set aside to pickle
- Finely chop the parsley. Roughly chop the olives. Halve the tomatoes
Fry the fish
- Heat the large frying pan with 2 tsp oil on medium heat
- Season the sea bream with salt and pepper. Once the pan is hot, add the fish (skin-side down) and cook for 4 mins, then flip and cook for another 5 mins, until cooked through (cook 2 fillets at a time)
- Remove the sea bream from the pan and set aside
Finishing touches
- Once cooked, add the beetroot, pea shoots, tomatoes, half the parsley and two-thirds of the pomegranate seeds to the onion. Gently toss together with 2 tsp oil. Season to taste
- When ready, toss the potatoes in the olives, remaining parsley and sumac
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the salad between plates, topped with the sea bream and remaining pomegranate seeds. Serve the potatoes on the side
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