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.
Seabass,Tomato & Fennel Stew with Pepper Tapenade
grilled sea bass with pepper tapenade and hazelnuts. Tenderstem broccoli.
Ready in 20
High protein
1/3 daily fibre
4 of 5 a day
New
Low sat fat
Serving size
Ingredients
- 1 chicken stock cube (Celery) (sea salt, potato starch*, sustainable palm oil* , sugar*, chicken fat* 3.5%, yeast extract, natural flavour, chicken meat* 1%, herbs & spices* (turmeric*, black pepper*, parsley*, rosemary*), onion powder*. * Organic ingredient)
- 400g chopped tomatoes (Tomatoes, Tomato Juice, Citric Acid (E330))
- 480g cannellini beans (drained)
- 2 tbsp red pepper tapenade (Roasted Red Peppers, Rapeseed Oil, Spanish Tomato Paste, Roasted Aubergines, Salt (Anti caking agent), Garlic, Roasted Onion Granules, Balsamic Vinegar, Roasted Red Bell Peppers, Ground Oregano, Ground black pepper, Citric Acid)
- 2 tbsp tomato puree
- 1 fennel
- 20g hazelnuts (Nuts)
- 4 tbsp Belazu red pepper tapenade (chargrilled peppers, sunflower oil, tomato purée, sea salt, garlic puree, acidity regulator: citric acid, paprika oil (paprika oleoresin))
- 1 courgette
- 240g Tenderstem broccoli
- 2 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 4 sea bass fillets (Fish)
Nutritional Information
Calories: 503
Protein: 33g
Carbs: 32g
Fat: 28g
Seabass,Tomato & Fennel Stew with Pepper Tapenade
grilled sea bass with pepper tapenade and hazelnuts. Tenderstem broccoli.
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Cooking Instructions
- Boil the kettle. Trim and thinly slice the fennel removing the hard core. Slice the courgette into 1cm thick half-moons. Heat a large saucepan with 1 tbsp oil on a medium-high heat. Cook the fennel, courgette and garlic paste for 6-8 mins until softened. Dissolve the stock cube in a jug with 300ml boiling water. Drain and rinse the beans. Add the tomato pastes and puree, chopped tomatoes, stock and beans. Bring to the boil then simmer for 10-15mins until the tomato sauce has thickened. Season with sea salt to taste.
- Preheat the grill on a high heat. Season both sides of the sea bass with sea salt. Line a large baking tray with foil and rub (using a brush or your fingers) with 1/2 tbsp oil. Lay the sea bass fillets on the tray skin side up, rub another 1/2tbsp oil onto the sea bass skin. Grill for 4-6mins until cooked through and the skin is crisp.
- Trim the broccoli, place in a saucepan and cover with salted boiling water. Boil for 3-4 mins, until cooked, then drain. Toss with a pinch of sea salt and 1 tsp olive oil.
- Roughly chop or crush (use the flat side of a large knife) the hazelnuts and mix with the pepper tapenade in a small bowl with 1 tsp olive oil and a pinch of salt.
- Serve the stew into bowls alongside the sea bass and top with the hazelnut and red pepper tapenade.
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