Mediterranean-style Sea Bass with Quinoa & Lemon Herb Dressing

Serving size

1 person 2 people 4 people

Ingredients

150g tomatoes yoom vine
1 pepper
3 garlic clove
1 courgette
10g sunflower seeds
80g quinoa

(Quinoa 100%)
10g vegetable stock powder

(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
1 handful of fresh mint
1 handful of fresh flat-leaf parsley
1 unwaxed lemon
2 sea bass fillets (Fish)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	113Kcal	542Kcal
	473kJ	2268kJ
Fat	6.3g	30g
of which saturates	1.1g	5.0g
Carbohydrates	9g	42g
of which sugars	2.2g	11g
Protein	5.9g	28g
Salt	0.34g	1.6g
Fibre	2.2g	11g

Ingredients

0g tomatoes yoom vine
10g vegetable stock powder (use half)

(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
80g quinoa (use half)

(Quinoa 100%)
1 unwaxed lemon (use half)
1 handful of fresh flat-leaf parsley (use half)
1 courgette (use half)
1 seabass fillet (skin on) (Fish)
3 garlic clove
1 handful of fresh mint (use half)
10g sunflower seeds (use half)
1 pepper (use half)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	119Kcal	632Kcal
	496kJ	2642kJ
Fat	6.5g	35g
of which saturates	1.1g	6.0g
Carbohydrates	8g	43g
of which sugars	2.0g	11g
Protein	7.4g	39g
Salt	0.32g	1.7g
Fibre	2.1g	11g

Back

High protein 1/3 daily fibre 6 plants Low sat fat

Mediterranean-style Sea Bass with Quinoa & Lemon Herb Dressing

Prep time: 15 mins

Total time: 30 mins

Cuisine: Mediterranean

Food group: Fish

Responsibly-sourced, tender sea bass. Simply pan-fried and served over fluffy quinoa and a vibrant medley of roasted veg. Finish with a garlicky herb topping and lemon wedges. Sometimes simple is best.

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 8
Line a baking tray with parchment paper
Pull out a large frying pan, a medium saucepan, a small bowl & a sieve

Roast the veg

Dice the pepper into 2cm chunks. Slice the courgette into 1/2cm thick discs. Finely chop or crush the garlic
Add the courgette and pepper to the lined baking tray and toss with half the garlic, 2 tsp oil and a pinch of salt and pepper
Roast for 18-20 mins, until soft and golden

Toast the sunflower seeds

Heat the large frying pan on medium heat. Once hot, add the sunflower seeds and toast for 2-3 mins, tossing regularly, until golden brown. Remove and set aside

Cook the quinoa & make the lemon dressing

Bring the medium saucepan filled with salted hot water to a boil. Once boiling, add the quinoa and stock powder
Boil for 13-14 mins, until cooked, then drain. Return to the pan, keep warm and set aside
Meanwhile, pick the mint leaves from the stalks, then finely chop, along with the parsley. Quarter the lemon
In the small bowl, combine the chopped herbs, toasted sunflower seeds, juice from 2 lemon wedges, remaining garlic and 2 tsp oil. Mix well

Fry the fish

Quarter the tomatoes. Season the sea bass with salt
Reheat the frying pan with 1 tbsp oil on medium heat. 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

Finish & plate up

Stir half the lemon dressing through the quinoa
Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Share the quinoa between plates, topped with the sea bass, roasted veg and tomatoes
Drizzle with the remaining dressing and serve the remaining lemon wedges alongside