HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconPan Fried Sea Bass
Pan-Fried Sea Bass

Pan-Fried Sea Bass

with Cherry Tomato Caponata

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We love the instant gratification of food. The best things in life often take a long time to create, but a great recipe is the perfect antidote to long term graft. One minute it’s a picture and a few lines of text on a recipe card, 30 minutes later it’s sitting on a plate in front of you and 35 minutes later it’s gone! This one is definitely best enjoyed with a glass of something cold out in the fresh air.

Tags:Not Suitable for CoeliacsHealthyLactose FreeSeafood First

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time30 minutes
Difficulty levelMedium
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 unit(s)


2 unit(s)

Garlic Clove

1 unit(s)

New Potatoes

1 punnet(s)

Cherry Tomatoes

3 tbsp

Flat Leaf Parsley

1 tbsp

Lilliput Capers

1 tbsp

White Wine Vinegar


2 unit(s)

Sea Bass Fillets

Nutritional information/ per serving
Nutritional informationarrow down iconarrow down icon
/ per serving
Energy (kcal)302 kcal
Energy (kJ)1263.568 kJ
Fat3.0 g
of which saturates1.0 g
Carbohydrate38 g
of which sugars0.0 g
Protein28 g
Salt0.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensilsarrow down iconarrow down icon
Frying Pan
Instructionsarrow up iconarrow up icon
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Peel and slice your onion in half lengthways through the root. Turn the onion widthways and slice it very, very thinly into half moon shapes. Peel and finely chop the garlic. Chop the new potatoes in half. Chop the cherry tomatoes in half and very, very finely chop the parsley.


Add 1 tbsp of olive oil to a pan on medium heat. Add the onion and garlic with ¼ tsp of salt and gently cook for 10 mins. We don’t want to colour the onions so if they begin to brown off then add 1 tbsp of water and turn the heat down a little bit. Bear in mind that after 10 mins you’ll be adding the cherry tomatoes.


Meanwhile, on medium-high heat, boil a medium-sized pot of water big enough for your new potatoes with ¼ tsp of salt.


Boil the new potatoes for around 12-15 mins. To test them for ‘done-ness’ stick a knife in them: if it goes through easily and the potato drops off the knife then they are ready. When they are cooked drain them and keep to the side.


When the onions and garlic have been cooking for 10 mins, add the cherry tomatoes to the pan together with the capers and keep cooking for another 10 mins. The mixture should start to bubble and the tomatoes will soften up.


Heat 1 tbsp of olive oil in a non-stick frying pan on medium-high heat. Once the oil is very hot sprinkle a little salt on both sides of the sea bass and lay it gently in the pan skin side down. Cook it for 3 mins on the skin side without touching it. Now gently turn it over and cook for another 2 mins, before removing from the heat.


Add the vinegar and ½ tsp of sugar (if you have some) to the cherry tomato mixture. Stir and cook for 3 mins before removing from the heat. Stir through 2 tbsps of the parsley.


Serve everything together with a sprinkle of parsley on top and get stuck in!