Dinner
Seabass Riviera - Spinach and Tomato Braise
Seabass braised down with spinach and tomato. 47 g of protein for under 450 kcal.
- Calories
- 447kcal
- Protein
- 47g
- Fat
- 18g
- Carbs
- 29g
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
- Seabass205g
- Green beans113g
- Fresh tomato purée180g
- Garlic2 cloves
- Olive oil1 tbsp
- Spinach150g
- Olives4 pcs
Method
Sear or steam the seabass until just cooked through. Sauté the garlic in the olive oil, add the tomato purée and simmer to reduce slightly, then add the blanched green beans, spinach and olives, cooking briefly until the spinach wilts.
Spoon the braise onto a plate and set the seabass on top.
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 | 447 kcal · 47P 18F 29C | |
| Seabass 205 g | Chicken breast 205 g | 494 kcal · 56P 19F 29C |
| Seabass 205 g | Lean beef steak 205 g | 515 kcal · 53P 23F 29C |
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
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- Sardine, Chickpea and Spinach Stew451 kcal · 34P
- Harissa Beef and Chickpea Pot415 kcal · 38P
- Tuna Puttanesca with Lentil Pasta480 kcal · 47P
- Sirloin with Chimichurri and New Potatoes484 kcal · 45P
- Garlic Chicken Thighs in White Wine486 kcal · 40P
- Red Lentil Pasta with Roasted Tomatoes and Feta493 kcal · 29P
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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.