The protein cooking time listed in this recipe has been updated.
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Mediterranean-style Sea Bass with Caper & Herb Sauce
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.
High protein
1/3 daily fibre
7 plants
Low sat fat
Serving size
Ingredients
- 10g vegetable stock powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 80g quinoa (Quinoa 100%)
- 10g sunflower seeds
- 1 handful of fresh flat-leaf parsley
- 1 unwaxed lemon
- 1 courgette
- 2 sea bass fillets (Fish)
- 75g seasonal tomatoes
- 3 garlic clove
- 1 pepper
- 10g capers (Water, Salt, Vinegar)
- 1 handful of fresh mint
Nutritional Information
Calories: 542
Protein: 29g
Carbs: 41g
Fat: 31g
Ingredients
- 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%)
- 10g capers (use half) (Water, Salt, Vinegar)
- 75g seasonal tomatoes (use half)
- 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)
Nutritional Information
Calories: 631
Protein: 40g
Carbs: 42g
Fat: 35g
Mediterranean-style Sea Bass with Caper & Herb Sauce
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.
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Cooking Instructions
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 sieve & a small bowl
Golden 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 sauce
- 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, remaining garlic, the sunflower seeds, capers, juice from 2 lemon wedges and 2 tsp oil. Mix well
Fish time
- Halve the tomatoes. Season the sea bass with salt and pepper
- 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 5 mins, until cooked through
Finish & plate up
- Stir half the lemon sauce 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. Garnish with the remaining sauce and lemon wedges
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