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 Roast Potatoes, Zesty Fennel & Green Beans
Fish supper of dreams - responsibly-sourced sea bream pan fried until crispy and flaky. Golden roasted baby potatoes and crunchy green beans. Delicate fennel dressed with lemon zest, garlic, olives and fresh dill. Garnish with charred lemon, for squeezing over.
High protein
1/3 daily fibre
Low sat fat
Serving size
Ingredients
- 1 handful of fresh flat-leaf parsley (use half)
- 20g pitted green olives (use half)
- 2 sea bream fillets (use half) (Fish)
- 6 baby potatoes
- 160g green beans (use half)
- 1 unwaxed lemon (use half)
- 1 garlic clove (use half)
- 1 handful of fresh dill (use half)
- 1 fennel (use half)
Nutritional Information
Calories: 568
Protein: 31g
Carbs: 58g
Fat: 23g
Ingredients
- 20g pitted green olives
- 1 handful of fresh flat-leaf parsley
- 2 sea bream fillets (Fish)
- 1 garlic clove
- 1 unwaxed lemon
- 1 handful of fresh dill
- 160g green beans
- 1 fennel
- 6 baby potatoes
Nutritional Information
Calories: 453
Protein: 29g
Carbs: 34g
Fat: 22g
Pan-fried Sea Bream with Roast Potatoes, Zesty Fennel & Green Beans
Fish supper of dreams - responsibly-sourced sea bream pan fried until crispy and flaky. Golden roasted baby potatoes and crunchy green beans. Delicate fennel dressed with lemon zest, garlic, olives and fresh dill. Garnish with charred lemon, for squeezing over.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line a baking tray with parchment paper
- Pull out a large frying pan & a grater
Roast the potatoes
- Halve the potatoes (quarter any large ones), then place onto the lined baking tray and toss with 2 tsp oil, salt and pepper
- Roast for 25-30 mins / air fryer 20-25 mins, until soft and golden
Do the prep
- Meanwhile, trim and thinly slice the fennel. Trim the green beans. Finely chop the dill (reserving a few sprigs for garnish) and parsley
- Roughly chop the olives. Zest and halve the lemon. Finely chop or crush the garlic
Soften the fennel
- Heat the large frying pan with 1 tbsp on medium heat. Once hot, add the fennel and cook for 4-5 mins, until softened. Season with salt and pepper. Add a splash of water and cook for another 2-3 mins
- Add the garlic, olives and lemon zest and cook for 1 min. Stir through the parsley, dill and a squeeze of lemon juice, then remove from the pan and cover to keep warm
Finish roasting & fry the fish
- When the potatoes have 10 mins remaining / air fryer 8 mins, add the green beans to the tray. Toss with 1 tsp oil, salt and pepper. Place the lemon halves alongside. Roast for the remaining time, until tender
- Season the sea bream with salt. Reheat the frying pan with 1 tsp oil to medium heat. Once hot, add the sea bream, skin-side down, and cook for 4 mins, then flip and cook for another 6 mins, until cooked through
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the sea bream between plates, with the potatoes and green beans alongside
- Top the sea bream with the fennel. Garnish with the roast lemon, for squeezing over. Scatter with the reserved dill sprigs to finish
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