Dinner
Seabream with Garlic-Chili Cauliflower Rice and Broccoli
Seabream with garlic-chilli cauliflower rice and broccoli. The lightest plate in the collection at 295 kcal.
- Calories
- 295kcal
- Protein
- 47g
- Fat
- 7g
- Carbs
- 13g
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 fillet200g
- FullGreen riced cauliflower & broccoli200g (1 pouch)
- Broccoli63g
- Green peas30g
- Olive oil spray4 sprays
- Garlic2g
- Chili2g
Method
Season the seabream and sear it skin-side down in a hot non-stick pan misted with two sprays of oil until the skin crisps, then flip briefly and rest.
Steam or blanch the broccoli and peas until just tender. Wipe the pan, mist with the remaining two sprays and warm the sliced garlic and chili, then add the riced cauliflower and broccoli and sauté over high heat for three to four minutes so it stays dry and separate, folding in the peas at the end.
Plate the rice, lay the fish on top and finish with the broccoli.
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 | 295 kcal · 47P 7F 13C | |
| Seabream 200 g | Chicken breast 200 g | 305 kcal · 53P 5F 13C |
| Seabream 200 g | Lean beef steak 200 g | 325 kcal · 50P 8F 13C |
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 under 300 calories a serving.
- Grilled Seabream with Green Pea Purée474 kcal · 49P
- Mediterranean Pan-Seared Seabream320 kcal · 51P
- Turkey Teriyaki Bowl with Brown Rice495 kcal · 52P
- Spiced Chicken with Broccoli, Spinach, Tomato and Beans590 kcal · 88P
- Tuscan Chicken with Sweet Potato Mash700 kcal · 80P
- Seabass with Pumpkin, Broccoli, Cherry Tomatoes and Tartar Sauce306 kcal · 42P
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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.