Pan-Fried Sea Bass and Walnut Parsley Pesto
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Pan-Fried Sea Bass and Walnut Parsley Pesto

Pan-Fried Sea Bass and Walnut Parsley Pesto

with Roast Potatoes and Tomato Rocket Salad

Calorie Smart

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 war 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 Time40 minutes
Cooking time20 minutes


serving amount

450 grams


20 grams


(Contains Nuts May contain Peanut, Sesame, Nuts)

1 bunch(es)

Flat Leaf Parsley

20 grams

Grated Hard Italian Style Cheese

(Contains Milk, Egg)

12 milliliter(s)

Red Wine Vinegar

(Contains Sulphites)

125 grams

Baby Plum Tomatoes

2 unit(s)

Sea Bass Fillets

(Contains Fish)

40 grams

Wild Rocket

Not included in your delivery

3 tbsp

Olive Oil for the Pesto

1 tbsp

Olive Oil for the Dressing

2 tbsp

Plain Flour


Nutritional information

Energy (kJ)2617 kJ
Energy (kcal)626 kcal
Fat34.3 g
of which saturates6.9 g
Carbohydrate54.6 g
of which sugars4.5 g
Protein27.6 g
Salt0.5 g
Always refer to the product label for the most accurate ingredient and allergen information.



Preheat your oven to 220°C/200°C fan/gas mark 7.

Chop the potatoes into 2cm chunks (no need to peel). Pop them onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat.

Spread out in a single layer. TIP: Use two baking trays if necessary.

When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.


Meanwhile, finely chop the walnuts and parsley (stalks and all). Transfer to a small bowl.

Mix in the grated hard Italian style cheese and olive oil for the pesto (see pantry for amount), then season with salt and pepper.

Stir well to combine, then set your walnut parsley pesto aside. TIP: Add a little more olive oil if you'd prefer it to be more like a drizzle.


In a medium bowl, combine the red wine vinegar and olive oil for the dressing (see pantry for amount). Season with salt and pepper and mix together.

Halve the tomatoes, then add them to the dressing. Stir together, then set aside - you'll add the rocket later.


Put the flour (see pantry for amount) on a plate and season with salt and pepper.

Pat the sea bass dry with some kitchen paper, then lay onto the plate of seasoned flour. Turn the fish so it's evenly coated all over. IMPORTANT: Wash your hands and equipment after handling raw fish.


When the potatoes have 5 mins left, heat a drizzle of oil in a large frying pan on high heat.

Once hot, carefully place your sea bass into the pan, skin-side down. Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down. IMPORTANT: The fish is cooked when opaque in the middle.

Once cooked, remove from the heat.


When everything is ready, add the rocket to the bowl of tomatoes and toss together.

Serve the sea bass with the roast potatoes and salad alongside.

Spoon your walnut parsley pesto over the fish to finish.


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