Dinner
Mediterranean Pan-Seared Seabream
Seabream seared and finished simply. 51 g of protein for 320 kcal.
- Calories
- 320kcal
- Protein
- 51g
- Fat
- 7g
- Carbs
- 18g
Per serving, makes 1. Published 27 August 2026.
Allergens
- Fish
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Seabream fillet220g
- Zucchini134g
- Tomato, raw160g
- Garlic1 clove
- Broccoli100g
- Basil15g
- Olive oil4 sprays
Method
Pat the seabream dry and season both sides, then spray a hot non-stick pan and sear skin-side down for about 4 minutes without moving it, pressing lightly so the skin stays flat, and flip for a final minute until just opaque.
Set the fish aside and use the same pan for the vegetables: sliced zucchini first over high heat until it takes colour, then the sliced garlic for thirty seconds, then the chopped tomato, which you break down for 3 to 4 minutes into a loose pan sauce.
Steam or blanch the broccoli separately so it keeps its bite and fold it through the tomato at the end.
Tear the basil in off the heat, spoon the vegetables onto the plate and rest the fillet on top so the skin stays crisp.
Swap the protein
Gram for gram, with the totals recalculated. Fish is worth eating for its own sake, but a recipe you skip because you have no fish in is a recipe that fed nobody.
| Instead of | Use | The dish becomes |
|---|---|---|
| As written | 320 kcal · 51P 7F 18C | |
| Seabream 220 g | Chicken breast 220 g | 331 kcal · 58P 4F 18C |
| Seabream 220 g | Lean beef steak 220 g | 353 kcal · 54P 9F 18C |
Raw weights throughout. Chicken breast reckoned at 120 kcal and 23 g of protein per 100 g, lean trimmed beef at 130 and 21.5, so the carbohydrate never moves and the fat is where you will notice the difference.
More like this
Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.
- Tuna Steak with White Beans and Rocket344 kcal · 43P
- Seabream with Garlic-Chili Cauliflower Rice and Broccoli295 kcal · 47P
- Cauliflower Steaks with Romesco and Butter Beans388 kcal · 20P
- Seitan Gyros with Tzatziki and Pitta447 kcal · 39P
- Greek Seabream with Lemon and Oregano Potatoes464 kcal · 40P
- Turkey Souvlaki with Tzatziki and Pitta467 kcal · 50P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.