Serving size

1 person 2 people 4 people

Ingredients

2 garlic clove
0.5 tsp chilli flakes (use half)
21g capers (use half)

(Capers, Water, White Wine Vinegar, Salt)
1 handful of fresh lemon thyme (use half)
1 fennel (use half)
2 sea bass fillets (use half) (Fish)
160g green beans (use half)
250g cooked short grain brown rice (use half)

(Cooked Wholegrain Risotto Rice 97% (Water, Risotto Rice), Sunflower Oil, Salt.)
10g veg stock powder (use a quarter)

(Vegetable Stock Powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring), Cornflour)
1 unwaxed lemon (use half)
1 leek (use half)

Allergens

Contains: Fish

Nutritional Information

Ingredients

1 handful of fresh lemon thyme
21g capers

(Capers, Water, White Wine Vinegar, Salt)
½ tsp chilli flakes
1 fennel
160g green beans
250g cooked short grain brown rice

(Cooked Wholegrain Risotto Rice 97% (Water, Risotto Rice), Sunflower Oil, Salt.)
10g veg stock powder (use half)

(Vegetable Stock Powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring), Cornflour)
1 unwaxed lemon
1 leek
2 garlic clove
2 sea bass fillets (Fish)

Allergens

Contains: Fish

Nutritional Information

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Prep in 10 High protein 1/3 daily fibre 4 of 5 a day New Low sat fat Nutrient dense Balanced

Pan Fried Sea Bass with Roasted Fennel & Lemon Rice, Capers & Green Beans

Prep time: 10 mins

Total time: 30 mins

Cuisine: Italian

Food group: Fish

Cooking Instructions

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.

Trim and halve the fennel lengthways, then finely slice. Trim and finely slice the leek into 1/2cm half-moons. Finely slice 1 garlic clove the finely chop the rest
Add the fennel, leek, finely chopped garlic and chilli flakes to the medium baking dish. Toss together with 1/2 tbsp oil and a generous pinch of salt and pepper
Roast for 15 mins, stirring halfway through, until softened

Strip the thyme from the stalks. Trim the green beans. Zest and halve the lemon
Heat the frying pan on medium-high heat then season the sea bass with salt. Once hot, add the sea bass, skin-side down, and cook for 4 mins, then flip and cook for another 6 mins, until cooked through

Toss the rice, thyme, the half pack of stock powder, zest and juice from half the lemon and 2 tbsp water (1tbsp for 1 person) into the baking dish. Season with salt and pepper. Bake for a further 5 mins, until the rice is piping hot
Reheat the frying pan on medium-high heat then season the sea bass with salt. Once hot, add the sea bass, skin-side down, and cook for 4 mins, then flip and cook for another 6 mins, until cooked through

Allow the rice to stand for 1 min before sharing between plates. Top with the sea bass and serve the green beans alongside. Sprinkle over the capers and garnish with the remaining lemon, cut into wedges