Dinner

Seabass with Pumpkin, Broccoli, Cherry Tomatoes and Tartar Sauce

Name: Seabass with Pumpkin, Broccoli, Cherry Tomatoes and Tartar Sauce
Yield: 1 serving
Ingredients: 200g Seabass; 100g, boiled Pumpkin; 100g, blanched Broccoli; 60g Cherry tomatoes; 30 kcal Tartar sauce; 3 sprays Olive oil spray

Seabass with pumpkin, broccoli and a tartar sauce. The leanest dinner here at 306 kcal.

Calories: 306kcal
Protein: 42g
Fat: 8g
Carbs: 16g

Per serving, makes 1. Published 27 August 2026.

Allergens

Eggs
Fish
Mustard

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.

Recipe in pictures

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Seabass with Pumpkin, Broccoli, Cherry Tomatoes and Tartar Sauce, plated and ready to serve. — The finished recipe. Seabass with Pumpkin, Broccoli, Cherry Tomatoes and Tartar Sauce

Ingredients 1 to 6 for seabass with pumpkin, broccoli, cherry tomatoes and tartar sauce arranged separately on a dark worktop. — Ingredients 1 to 6. 200g Seabass. 100g, boiled Pumpkin. 100g, blanched Broccoli. 60g Cherry tomatoes. 30 kcal Tartar sauce. 3 sprays Olive oil spray

Seabass with Pumpkin, Broccoli, Cherry Tomatoes and Tartar Sauce, preparation step 1: Sear the seabass skin-side down until crisp, then finish until just cooked through. Boil the pumpkin until tender and blanch the broccoli until bright green with a little bite still left. — Step 1. Sear the seabass skin-side down until crisp, then finish until just cooked through. Boil the pumpkin until tender and blanch the broccoli until bright green with a little bite still left.

The finished seabass with pumpkin, broccoli, cherry tomatoes and tartar sauce. — Step 2. Halve the cherry tomatoes and toss them through the vegetables. Plate the fish over the pumpkin and broccoli, spoon the tartar sauce alongside, and finish with the olive oil spray over the vegetables.

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Ingredients

Seabass200g
Pumpkin100g, boiled
Broccoli100g, blanched
Cherry tomatoes60g
Tartar sauce30 kcal
Olive oil spray3 sprays

Method

Sear the seabass skin-side down until crisp, then finish until just cooked through. Boil the pumpkin until tender and blanch the broccoli until bright green with a little bite still left.
Halve the cherry tomatoes and toss them through the vegetables. Plate the fish over the pumpkin and broccoli, spoon the tartar sauce alongside, and finish with the olive oil spray over the vegetables.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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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.