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Pan-Fried Teriyaki Sea Bass
Pan-Fried Teriyaki Sea Bass

Pan-Fried Teriyaki Sea Bass

with Jasmine Rice, Roasted Broccoli and Young Pea Pods

Mimi Morley
Mimi MorleyPublished on January 02, 2025

Widely used in Japanese barbecue dishes, teriyaki's name comes from the Japanese 'teri', meaning 'shine' and 'yaki' meaning fried or grilled. Reduce down the sauce in the pan after frying the fish to turn it into a sticky glaze, whilst broccoli, spring onion and zesty rice give freshness.

Tags:
Family Friendly
High Protein
Pescatarian
Calorie Smart
Allergens:
Soya
Sesame
Fish

The quantities provided above are averages only.

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.

Total35 minutes
Active 20 minutes
DifficultyMedium

Ingredients

serving amount

150 grams

Jasmine Rice

1 unit(s)

Broccoli

½ unit(s)

Lime

1 unit(s)

Spring Onion

1 unit(s)

Garlic Clove**

75 grams

Teriyaki Sauce

(Contains: Soya)

4.99 grams

Roasted White Sesame Seeds

(Contains: Sesame May contain traces of: Nuts, Peanut)

80 grams

Young Pea Pods

2 unit(s)

Sea Bass Fillets

(Contains: Fish)

Not included in your delivery

300 milliliter(s)

Water for the Rice

Nutritional information

Energy (kJ)2380 kJ
Energy (kcal)569 kcal
Fat11.7 g
of which saturates2.7 g
Carbohydrate82.3 g
of which sugars17.4 g
Dietary Fibre9.2 g
Protein33 g
Salt2.2 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Medium Saucepan
Lid
Baking Tray
Zester
Garlic Press
Small Bowl
Pan
Aluminum Foil

Cooking Instructions and Tips

Get Started
1

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

Pour the water for the rice (see pantry for amount) into a medium saucepan with a tight-fitting lid.

Stir in the rice and 1/4 tsp salt and bring to the boil. Once boiling, turn the heat down to medium and cover with the lid.

Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

Roast the Broccoli
2

In the meantime, cut the broccoli into florets (like small trees). Halve any large ones.

Pop the broccoli florets onto a baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer.

When the oven is hot, roast on the top shelf until the edges are crispy and slightly charred, 10-15 mins.

If you'd prefer to boil your broccoli, boil just before you cook the fish in step 5 for 3-4 mins, until tender.

Finish the Prep
3

While the broccoli roasts, zest and halve the lime (see ingredients for amount).

Trim and thinly slice the spring onion. Peel and grate the garlic (or use a garlic press).

Mix Things Up
4

Pour the teriyaki sauce into a small bowl, add the garlic, squeeze in the lime juice and stir through the sesame seeds.

Mix together and set aside your teriyaki mixture.

Meanwhile, pat the sea bass dry with kitchen paper, then season with salt and pepper. IMPORTANT: Wash your hands and equipment after handling raw fish.

Fry the Fish
5

Heat a drizzle of oil in a large frying pan on medium-high heat. Once hot, add the pea pods to the pan and stir-fry until tender, 2-3 mins. Once cooked, remove to a bowl and cover with foil to keep warm. 

Carefully place your sea bass into the now-empty 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, add the teriyaki mixture to the pan and spoon over the sea bass as it thickens.

Finish and Serve
6

When everything's ready, fluff up the rice with a fork, then stir through the lime zest.

Spoon the zesty rice into your bowls and top with the sea bass, spooning over any remaining sauce from the pan.

Serve the broccoli and pea pods alongside and finish with a scattering of spring onion.

Enjoy!

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