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Pan-Fried Sea Bream in a Parsley Butter Sauce

Pan-Fried Sea Bream in a Parsley Butter Sauce

with Roasted Butternut and Mediterranean Vegetables
4.5(218)
Recipe Development Team
Recipe Development TeamUpdated on March 31, 2026
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Calories
: 
525 kcal
Protein
: 
28g protein
Total
: 
35 minutes
Difficulty
: 
Medium
Allergens:
  • Milk
  • Fish
  • Egg
  • Mustard
  • May contain traces of allergens
  • Celery
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

20 grams

Unsalted Butter

(Contains: Milk)

1 unit(s)

Butternut Squash

2 unit(s)

Garlic Clove

1 unit(s)

Courgette

(May contain traces of: Celery)

30 grams

Olives

1 bunch(es)

Flat Leaf Parsley

125 grams

Premium Tomato Mix

1 sachet(s)

Mixed Herbs

2 unit(s)

Sea Bream Fillets

(Contains: Fish)

32 grams

Mayonnaise

(Contains: Egg, Mustard)

Energy (kJ)2195 kJ
Energy (kcal)525 kcal
Fat31.8 g
of which saturates9.4 g
Carbohydrate33.7 g
of which sugars19 g
Protein28 g
Salt1 g
Always refer to the product label for the most accurate ingredient and allergen information.
•Garlic Press
•Baking Tray
•Baking Paper
•Pan
•Paper Towel

Instructions

PDF
Prep the Butternut
1

Preheat your oven to 220°C/200°C fan/gas mark 7. Remove the butter from your fridge to soften.

Trim the butternut squash, halve lengthways, then scoop out the seeds (peel first if you prefer). Cut into 2cm chunks.

Peel and grate the garlic (or use a garlic press).

Roast the Butternut
2

Spread the butternut squash cubes out on a baking tray. Use two baking trays if necessary. Drizzle with oil and season with salt and pepper.

Roast on the top shelf of your oven until soft and golden, 25-30 mins. Turn halfway through cooking. 

Prep the Veg
3

Meanwhile, trim the courgette and slice into 1cm thick rounds. Halve the olives.

Roughly chop the parsley (stalks and all).

Roast the Veg
4

When the butternut has 15 mins remaining, place the courgette and tomatoes onto a lined baking tray and drizzle with oil.

Add the remaining garlic, scatter over the mixed herbs and season with salt and pepper.

Roast on the middle shelf of your oven until the courgette is golden and the tomatoes are starting to burst, 10-12 mins.

 

Fry the Fish
5

When the veg has 6 mins remaining, heat a medium frying pan on medium-high heat with a drizzle of oil. Pat the sea bream dry with kitchen paper, then season with salt and pepper.

Once hot, lay the fillets skin-side down and cook for 3-4 mins. To get crispy skin on the fish, don't move it around when it's cooking skin-side down. Turn over and cook on the other side for a further 1-2 mins.

During the last minute, add the butter and parsley to the pan. IMPORTANT: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the centre.

Serve
6

Toss the olives through the garlic and herb roasted vegetables. 

Serve the roasted butternut with the Mediterranean vegetables alongside.

Top with the sea bream, skin-side up, and drizzle over the parsley butter sauce.

Garnish with a dollop of mayonnaise for dipping.

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