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 Quinoa, Roast Veggies & Olive Dressing
Tender and crispy, pan-fried sea bass (responsibly sourced, of course!) Served with quinoa and roasted veg. Olives add a zingy kick. Seasonal tomatoes for bursts of sweetness. Finish with a garlicky herb dressing (packed with sunflower seeds for extra omegas) and lemon wedges for freshness.
High protein
8 plants
Low sat fat
Serving size
Ingredients
- 20g pitted green olives
- 1 unwaxed lemon
- 1 handful of fresh flat-leaf parsley
- 1 handful of fresh mint
- 4 sea bass fillets (Fish)
- 10g sunflower seeds
- 160g quinoa (Quinoa 100%)
- 3 garlic clove
- 2 onion
- 1 aubergine
- 200g baby tomatoes
- 2 courgette
Nutritional Information
Calories: 473
Protein: 27g
Carbs: 39g
Fat: 24g
Pan-fried Sea Bass with Quinoa, Roast Veggies & Olive Dressing
Tender and crispy, pan-fried sea bass (responsibly sourced, of course!) Served with quinoa and roasted veg. Olives add a zingy kick. Seasonal tomatoes for bursts of sweetness. Finish with a garlicky herb dressing (packed with sunflower seeds for extra omegas) and lemon wedges for freshness.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a large baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a large frying pan, a small bowl & a sieve
Roast the veg
- Cut the courgettes into 1cm thick discs. Halve the aubergine lengthways, then slice into 1cm half-moons. Slice the onions into thin wedges. Finely chop or crush 2 garlic cloves
- Place the veg and crushed garlic onto the large lined baking tray and toss with 1 tbsp oil. Season with salt and pepper
- Roast for 20-25 mins, until soft
- In the final 5 mins, halve the tomatoes and add to the tray for the remaining time
Get the quinoa on & toast the seeds
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain. Return to the pan and set aside
- Meanwhile, heat the large frying pan on medium heat. Once hot, add the sunflower seeds and toast for 2-3 mins, tossing regularly, until golden brown
- Transfer the seeds to the small bowl and set aside
Fry the sea bass
- Reheat the pan with 1 tbsp oil on medium-high heat
- Season the sea bass with salt and pepper. Once the pan is hot, add the fish, skin-side down, and cook for 4 mins, until golden and crisp. Flip and cook for 6 mins, until cooked through
Make the dressing
- Pick the mint leaves from the stalks and finely chop with the parsley, olives and remaining garlic
- Add all to the sunflower seed bowl, along with 1 tbsp olive oil and 1 tbsp water
- Cut the lemon into 6 wedges, then squeeze in the juice from 2 lemon wedges and mix
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Stir half the dressing through the cooked quinoa, then serve into bowls, with the sea bass and roast veg alongside
- Garnish with the remaining dressing and lemon wedges
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