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 Herby Potatoes & Beetroot Salad
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.
1/3 daily fibre
6 plants
Low sat fat
Serving size
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)
Nutritional Information
Calories: 792
Protein: 38g
Carbs: 70g
Fat: 33g
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
Nutritional Information
Calories: 595
Protein: 25g
Carbs: 45g
Fat: 28g
Pan-fried Sea Bass with Herby Potatoes & Beetroot Salad
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.
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Cooking Instructions
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
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