Pan-fried Sea Bass with Herby Potatoes & Beetroot Salad

Serving size

1 person 2 people 4 people

Ingredients

1 tbsp red wine vinegar (use half)

(red wine vinegar (100%))
30g Pitted Kalamata Olives (use half)

(Kalamata Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
200g baby tomatoes (use half)
75g pomegranate seeds (use half)
6 baby potatoes
25g pea shoots (use half)
1 onion (use a quarter)
1 tsp dried oregano (use half)

(Dried Rubbed Oregano 100%.)
200g raw beetroot (use half)
1 tsp sumac (use half)
1 handful of fresh flat-leaf parsley (use half)
1 seabass fillet (skin on) (Fish)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	103Kcal	792Kcal
	430kJ	3315kJ
Fat	4.3g	33g
of which saturates	0.7g	5.5g
Carbohydrates	9g	70g
of which sugars	3.0g	23g
Protein	4.9g	38g
Salt	0.13g	1.0g
Fibre	1.6g	13g

Ingredients

75g pomegranate seeds
1 tbsp red wine vinegar

(red wine vinegar (100%))
25g pea shoots
30g Pitted Kalamata Olives

(Kalamata Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
1 handful of fresh flat-leaf parsley
1 onion (use half)
200g baby tomatoes
1 tsp sumac
1 tsp dried oregano

(Dried Rubbed Oregano 100%.)
2 sea bass fillets (Fish)
6 baby potatoes
200g raw beetroot

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	103Kcal	595Kcal
	433kJ	2491kJ
Fat	4.9g	28g
of which saturates	0.8g	4.5g
Carbohydrates	8g	45g
of which sugars	3.7g	21g
Protein	4.3g	25g
Salt	0.15g	0.89g
Fibre	1.8g	10g

Back

1/3 daily fibre 6 plants Low sat fat

Pan-fried Sea Bass with Herby Potatoes & Beetroot Salad

Prep time: 15 mins

Total time: 35 mins

Cuisine: Italian

Food group: Fish

A vibrant dinner, starring responsibly-sourced sea bass, pan-fried til deliciously crisp. Serve with a refreshing salad, made with juicy tomatoes, purple beetroot and ruby pomegranate seeds.

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.

Before you start

Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
Line a baking tray with parchment paper
Pull out a large frying pan & a medium bowl

Roast the veg

Trim and slice the beetroot into 1cm wedges. Quarter the potatoes lengthways
Place the potatoes onto one side of the tray and the beetroot onto the other
Drizzle with 2 tsp oil, then sprinkle over half the sumac, half the oregano and a pinch of salt and pepper
Roast for 25-30 mins / air fryer 20-25 mins, until soft and golden

Prep time

Meanwhile, finely slice the half onion, then place into the medium bowl with the vinegar and a pinch of salt. Set aside to pickle
Finely chop the parsley (reserving a few whole leaves for garnish). Roughly chop the olives. Halve the tomatoes

Cook the sea bass

When the veg has 10 mins left, heat the large frying pan with 2 tsp oil on medium 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, then flip and cook for another 6 mins, until cooked through
Remove the sea bass from the pan and set aside

Build the salad & finish the potatoes

Once cooked, add the beetroot, pea shoots, tomatoes, half the chopped parsley and two-thirds of the pomegranate seeds to the onion. Gently toss together with 2 tsp oil. Season to taste
When ready, serve the potatoes into a bowl and scatter over the olives, remaining chopped parsley, remaining oregano and remaining sumac. Season to taste

Last bits & plate up

Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Share the salad between plates, topped with the sea bass and remaining pomegranate seeds. Serve the potatoes on the side. Garnish the sea bass with the reserved parsley leaves