Dinner
Pan-Fried Seabass with Crushed Peas and Potatoes
Crisp-skinned seabass on new potatoes crushed with peas, mint, capers and a little olive oil. 39 g of protein for 409 kcal.
- Calories
- 409kcal
- Protein
- 39g
- Fat
- 12g
- Carbs
- 36g
Per serving, makes 1. 20 minutes of work. Published 8 September 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
- Seabass fillet170 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
- New potatoes170 g
Raw weight, skins on.
- Frozen peas80 g
- Olive oil7 g
- CapersA teaspoon, drained
- Fresh mintA few leaves, shredded
- Lemon juiceA squeeze
- SaltTo taste
Method
Boil the potatoes for fifteen minutes, adding the peas for the last three. Drain and crush roughly with a fork, with most of the oil, the capers, mint, lemon and salt.
Pat the seabass skin dry and score it three times. Heat the rest of the oil in a non-stick pan over a medium-high heat.
Lay the fish in skin-side down, press it flat with a spatula for the first thirty seconds, then leave it for four minutes until the skin is crisp and the flesh is opaque most of the way up.
Turn it for one minute, then serve on the crushed potatoes.
Worth knowing
- Pressing the fillet down for the first half minute stops it curling, which is what leaves the middle of the skin soft.
- Seven grams of oil is split between the pan and the potatoes. It is enough for both; the fish skin renders some of its own.
More like this
Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.
- Lamb Leg Steak with Minted Peas and Crushed Potatoes559 kcal · 43P
- Turkey Escalopes with Lemon and Capers408 kcal · 46P
- Tuna, Pea and New Potato Salad with Mint404 kcal · 39P
- Beef Koftes with Cauliflower Tabbouleh and Tahini478 kcal · 48P
- Seitan, Potato and Pepper Tray Bake with Smoked Paprika480 kcal · 43P
- Pearl Barley with Peas, Broad Beans and Mint490 kcal · 19P
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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.