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 Bass with Roasted Fennel, Blood Orange Salsa & Hazelnuts
This fish supper is full of vibrant flavours. Starring responsibly-sourced sea bass, pan fried til golden. You'll serve it alongside roasted sweet fennel and potatoes. Top with a bright blood orange salsa, studded with juicy olives and fresh-cut parsley. To finish it all off? Leafy pea shoots and crunchy hazelnuts, for the perfect bite.
High protein
6 plants
Low sat fat
Serving size
Ingredients
- 80g pea shoots
- 4 sea bass fillets (Fish)
- 20g hazelnuts (Nuts)
- 1 tbsp red wine vinegar
- 1 handful of fresh flat-leaf parsley
- 40g pitted green olives
- 2 blood orange
- 1 chilli
- 2 fennel
- 2 shallot
- 4 large potatoes
Nutritional Information
Calories: 469
Protein: 25g
Carbs: 48g
Fat: 19g
Pan-fried Sea Bass with Roasted Fennel, Blood Orange Salsa & Hazelnuts
This fish supper is full of vibrant flavours. Starring responsibly-sourced sea bass, pan fried til golden. You'll serve it alongside roasted sweet fennel and potatoes. Top with a bright blood orange salsa, studded with juicy olives and fresh-cut parsley. To finish it all off? Leafy pea shoots and crunchy hazelnuts, for the perfect bite.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Pull out a large frying pan & a medium bowl
Prep & roast the veg
- Cut the potatoes into wedges, place onto the lined baking tray and toss with 1 tsp oil, salt and pepper. Roast for 15 mins
- Peel and halve the shallots lengthways. Halve the fennel lengthways, then cut each half into 4 wedges
- After 15 mins, add the shallot and fennel to the potato tray, toss with 1 tsp oil and a pinch of salt and pepper
- Roast for a further 15-20 mins, until soft and golden
Make the salsa
- Meanwhile, deseed and finely dice the chill. Halve the oranges and reserve one-half. Peel and cut the remaining orange into 1cm chunks. Roughly chop the olives. Finely chop the parsley
- Add the chilli (for those who'd like the heat), diced orange, olives and parsley to the medium bowl, along with the juice from the reserved orange half, the vinegar, 2 tsp oil and a pinch of salt and pepper
- Roughly chop the hazelnuts
Cook the fish
- Season the sea bass with salt
- Heat the large frying pan with 1 tsp oil on medium heat. Once hot, add the sea bass, 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 bass onto plates, with the wedges, roast veg and pea shoots alongside. Spoon the salsa over the fish, and drizzle the pea shoots with any remaining dressing from the bowl. Scatter over the hazelnuts to finish
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