The protein cooking time listed in this recipe has been updated.
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Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 4 sea bass fillets (Fish)
- 1 unwaxed lemon
- 3 garlic clove
- 1 handful of fresh flat-leaf parsley
- 2 courgette
- 200g baby tomatoes
-
200g brown rice(brown rice (100%))
- 1 onion
-
30g pitted black olives(Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
-
4 tbsp green pesto(Rapeseed Oil, Broccoli, Spinach, Broad Beans, Basil, Sunflower Seed, Garlic, Salt, Yeast extract powder (Yeast Extract, Salt), Pumpkin Seeds, Porcini Mushrooms, Kale, Golden Linseeds, Citric Acid, White Quinoa, Ascorbic Acid.)
Allergens
Contains:
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 144Kcal | 553Kcal |
| 603kJ | 2312kJ | |
| Fat | 7.6g | 29g |
| of which saturates | 1.1g | 4.4g |
| Carbohydrates | 12g | 47g |
| of which sugars | 1.7g | 6.7g |
| Protein | 6.5g | 25g |
| Salt | 0.2g | 0.78g |
| Fibre | 1.6g | 6.0g |
5 plants
Low sat fat
Crispy Sea Bass, Olive Rice & Parsley Sauce
Delicate, responsibly-sourced sea bass fillets don’t need much to shine. Here we bake them till tender and juicy, then drizzle with a zingy lemon and parsley sauce. Pesto adds pep to fluffy brown rice, studded with black olives and vegetables.
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas mark 7
- Line a baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a sieve & a small bowl
Boil the rice
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain. Return to the saucepan and set aside
Get the veg in the oven
- Finely chop or crush the garlic. Cut the onion into 2cm chunks. Slice the courgettes into 1cm half-moons
- Transfer all to the lined baking tray, along with the whole tomatoes. Toss with 1 tbsp oil, a pinch of salt and pepper
- Roast for 10 mins
Make the dressing
- Halve the olives. Cut the lemon into 6 wedges. Finely chop the parsley
- Combine the parsley, juice from 2 lemon wedges, 1 tbsp oil and 2 tbsp cold water in the small bowl. Season with salt and pepper and mix
Roast the fish & finish the rice
- After 10 mins of roasting, move the veg to one side of the baking tray. Place the sea bass on the other side of the tray
- Drizzle with 1 tbsp oil and season with salt and pepper. Roast for 10-12 mins, until the fish is cooked through and the veg is soft and golden
- Stir the pesto, olives and roasted vegetables through the cooked rice and season with a pinch of salt
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the rice on plates and top with the sea bass. Drizzle over the dressing and garnish with the remaining lemon wedges
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