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.
Sea Bass, Orange Butternut Mash & Broccoli
Citrussy orange, creamy butternut squash, charred courgette and tenderstem broccoli: this dish uses your favourite flavours in a fresh way. But the star? That'll be the sustainably sourced sea bass, pan-fried till crispy and delicately flakey. Garnish with crunchy almonds for that final touch.
Prep in 10
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 200ml almond cream (Nuts) (Water, almond, sunflower oil, stabilisers (arabic gum, xanthan gum), sea salt)
- 1 small butternut squash
- 180g Tenderstem broccoli
- 1 courgette
- 10g flaked almonds (Nuts)
- 2 sea bass fillets (Fish)
- 1 onion
- 1 orange (use half)
Nutritional Information
Calories: 552
Protein: 29g
Carbs: 43g
Fat: 32g
Ingredients
- 180g Tenderstem broccoli (use half)
- 1 orange (use a quarter)
- 200ml almond cream (use half) (Nuts) (Water, almond, sunflower oil, stabilisers (arabic gum, xanthan gum), sea salt)
- 1 courgette (use half)
- 1 seabass fillet (skin on) (Fish)
- 1 onion (use half)
- 1 small butternut squash (use half)
- 10g flaked almonds (use half) (Nuts)
Nutritional Information
Calories: 622
Protein: 39g
Carbs: 43g
Fat: 35g
Sea Bass, Orange Butternut Mash & Broccoli
Citrussy orange, creamy butternut squash, charred courgette and tenderstem broccoli: this dish uses your favourite flavours in a fresh way. But the star? That'll be the sustainably sourced sea bass, pan-fried till crispy and delicately flakey. Garnish with crunchy almonds for that final touch.
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Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 8. Zest half the orange and place into a small bowl. Slice the courgette into 1cm thick rounds. Cut the onion into 6 wedges. Transfer the courgette and onion to a lined baking tray and toss with 2 tsp oil, a pinch of sea salt and black pepper. Roast for 20-25 mins, until deep golden brown.
- Trim the broccoli. After 10 mins, add the broccoli to the baking tray and toss with 1 tsp oil and a pinch of sea salt. Roast for another 10-15 mins, until all the veg is soft and golden.
- Peel and halve the squash lengthways, discard the seeds, and cut into 1cm cubes. Heat a large saucepan on medium-high heat. Add the cream, butternut squash, 100ml hot water (50ml for 1 person) and the juice from the half orange. Boil for 15-20 mins, stirring often, until the liquid has almost evaporated.
- Heat a large frying pan on medium heat. Add the almonds and toast for 2-3 mins, until golden brown. Remove and set aside. Season the sea bass with sea salt and black pepper. Reheat the frying pan with 1/2 tbsp oil on medium heat. Add the sea bass and cook for 2-3 mins, per side, until cooked through.
- Mash the cooked squash in the saucepan until smooth. Stir in a pinch of orange zest (to taste) and season with sea salt and black pepper.
- Serve the squash mash topped with the roasted veg and sea bass. Garnish with the almonds a squeeze of orange juice (if desired).
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