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.
Serving size
Ingredients
Ingredients
-
20g capers(Water, Salt, Vinegar)
- 2 garlic clove
- 2 unwaxed lemon
- 1 handful of fresh dill
- 1 handful of fresh flat-leaf parsley
- 240g green beans
- 2 fennel
- 4 x sea bream fillets (Fish)
- 12 baby potatoes
Allergens
Contains:
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 93Kcal | 456Kcal |
| 388kJ | 1909kJ | |
| Fat | 4.7g | 23g |
| of which saturates | 0.8g | 3.9g |
| Carbohydrates | 7g | 34g |
| of which sugars | 1.4g | 6.8g |
| Protein | 5.7g | 28g |
| Salt | 0.05g | 0.26g |
| Fibre | 1.9g | 9.2g |
High protein
Low sat fat
Pan-fried Sea Bream with Roast Potatoes, Zesty Fennel & Green Beans
Fish supper of dreams - responsibly-sourced butterflied sea bream stuffed with delicate fennel, tangy lemon and vibrant parsley. Golden roasted baby potatoes and crunchy green beans as sides. A more-ish lemon caper dressing and crunchy toasted almonds to complete the dish.
Cooking Instructions
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 1 tbsp oil and a pinch of 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 parsley and dill (reserving a few sprigs for garnish)
- Roughly chop the capers. Zest 1 lemon, then halve both. Finely chop or crush the garlic
Soften the fennel
- Heat the large frying pan 1 tbsp oil 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, capers 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
Fry the fish
- When the potatoes have 10 mins remaining / air fryer 8 mins, add the beans to the tray. Toss with 2 tsp oil, salt and pepper. Place the lemon alongside. Roast for the remaining time, until tender
- Season the sea bream with salt. Return the frying pan with 2 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 5 mins, until cooked through
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the sea bream onto plates, with the potatoes and green beans alongside
- Top the fish with the fennel. Scatter with the remaining dill sprigs. Garnish with the roasted lemon for squeezing over
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