Dinner
Grilled Seabream with Green Pea Purée
Crisp-skinned seabream over a garlic and chilli pea purée, with boiled potato and baby carrots. 49 g of protein for under 500 kcal.
- Calories
- 474kcal
- Protein
- 49g
- Fat
- 9g
- Carbs
- 49g
Per serving, makes 1. 25 minutes of work. 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 fillet200 g
Weighed raw.
- Green peas80 g
- Potato150 g
- Baby carrots75 g
- Coconut milk100 ml
Carton, as in the other recipes here.
- Garlic3 g
- Chilli3 g
- Olive oil spray4 sprays
Method
Season the seabream and grill it skin side down until the skin is crisp, then finish gently so the flesh stays just set.
Boil the potato and baby carrots in salted water until tender.
Warm the coconut milk with the garlic and chilli, blend it into the peas until smooth, and season.
Plate the purée as a base, set the fish over it, and finish with the potato, carrots and the olive oil spray.
Worth knowing
- Leave the peas out and it becomes fish with potato and carrots at 393 kcal, at 44P / 9F / 35C. The purée is most of what makes it a plate of food rather than a portion of fish, so it is worth the 81 kcal.
- The 9 g of fat is almost all in the fish itself. Seabream is lean enough that the crisp skin costs nothing you would notice.
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 | 474 kcal · 49P 9F 49C | |
| Seabream 200 g | Chicken breast 200 g | 484 kcal · 55P 7F 49C |
| Seabream 200 g | Lean beef steak 200 g | 504 kcal · 52P 10F 49C |
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 450 and 600 calories a serving.
- Seabream with Garlic-Chili Cauliflower Rice and Broccoli295 kcal · 47P
- Greek Seabream with Lemon and Oregano Potatoes464 kcal · 40P
- Pan-Seared Seabream with Sweet Potato Coconut Purée445 kcal · 49P
- Tuscan Chicken with Sweet Potato Mash700 kcal · 80P
- Seitan and Potato Curry with Coconut and Thyme473 kcal · 43P
- Roast Turkey Breast for Two with Roots480 kcal · 54P
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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.