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, Orange Salsa & Hazelnuts
Nothing brings people together like a beautiful home-cooked meal. So this Valentine’s Day, we’re inviting you to set the table, light the candles, and reconnect over the joy of good food. Think elegant pan-fried sea bass with crisp skin and perfectly flaky flesh, teamed with a punchy orange salsa. Light, vibrant and full of flavour, this is something special.
1/3 daily fibre
5 plants
Low sat fat
Serving size
Ingredients
- 30g pitted green olives (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 1 orange
- 25g pea shoots
- 2 sea bass fillets (Fish)
- 20g hazelnuts (Nuts)
- 1 tbsp red wine vinegar (red wine vinegar (100%))
- 1 handful of fresh flat-leaf parsley
- 1 chilli (use half)
- 1 shallot
- 2 large potatoes
- 1 fennel
Nutritional Information
Calories: 538
Protein: 26g
Carbs: 48g
Fat: 26g
Ingredients
- 1 orange (use half)
- 30g pitted green olives (use half) (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 25g pea shoots (use half)
- 1 seabass fillet (skin on) (Fish)
- 1 tbsp red wine vinegar (use a quarter) (red wine vinegar (100%))
- 20g hazelnuts (use half) (Nuts)
- 1 handful of fresh flat-leaf parsley (use half)
- 1 chilli (use a quarter)
- 1 shallot (use half)
- 1 fennel (use half)
- 2 large potatoes
Nutritional Information
Calories: 800
Protein: 40g
Carbs: 87g
Fat: 31g
Pan-fried Sea Bass with Roasted Fennel, Orange Salsa & Hazelnuts
Nothing brings people together like a beautiful home-cooked meal. So this Valentine’s Day, we’re inviting you to set the table, light the candles, and reconnect over the joy of good food. Think elegant pan-fried sea bass with crisp skin and perfectly flaky flesh, teamed with a punchy orange salsa. Light, vibrant and full of flavour, this is something special.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 190C
- Line a baking tray with parchment paper
- Pull out a medium frying pan & a small bowl
Prep & roast the veg
- Cut the potatoes into wedges, place onto the lined baking tray and toss with 1 tsp oil and a pinch of salt and pepper. Roast for 15 mins / air fryer 15 mins
- Peel and halve the shallot lengthways. Halve the fennel lengthways, then cut each half into 4 wedges
- After 15 mins, add the shallot and fennel to the potato tray and toss with 1 tsp oil, salt and pepper. Roast for a further 15-20 mins / air fryer 12-15, until soft and golden
Make the salsa
- Deseed and finely dice the half chilli. Reserve one-quarter of the orange, then peel and cut the remaining 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 small bowl, along with the juice from the reserved orange, the vinegar, 1 tsp olive oil and a pinch of salt and pepper
- Roughly chop the hazelnuts
Cook the fish
- Season the sea bass with salt
- Heat the medium 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
- Share the sea bass between plates, with the potato wedges, roast veg and pea shoots alongside. Spoon the salsa over the fish, and drizzle the pea shoots with any remaining dressing from the salsa bowl. Scatter over the hazelnuts to finish
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