Lunch
Seared Seabream with Chilli-Garlic Cauliflower Rice, Sweet Potato and Green Beans
Crisp-skinned seabream over chilli-garlic cauliflower rice folded through sweet potato and peas. 58 g of protein for around 500 kcal.
- Calories
- 501kcal
- Protein
- 58g
- Fat
- 10g
- Carbs
- 42g
Per serving, makes 1. Published 28 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 fillet250 g
Weighed raw, and the one number that moves the total. Farmed seabream carries roughly twice the fat of wild. The difference is worth about 40 kcal here, and it is almost all of the gap between a 460 kcal plate and a 500 kcal one.
- Sweet potato100 g
- Green peas75 g
- Green beans75 g
- Cauliflower rice70 g
- Garlic5 g
- Chilli5 g
- Olive oil spray2 sprays
- LemonA squeeze
Method
Dice the sweet potato small and steam or boil it with the green peas until just tender, boiling the trimmed green beans alongside until bright and crisp-tender, then drain everything and set aside.
Pat the seabream dry, season it, and sear it in a hot non-stick pan misted with one spray of olive oil, skin side down, until the skin crisps and the flesh turns opaque, turning once for the last minute.
Mist the pan again, soften the minced garlic and chilli for under a minute, add the cauliflower rice, and toss over high heat until it loses its raw edge but keeps its bite.
Fold the sweet potato and peas through the cauliflower rice, lay the green beans alongside, plate the seabream on top, and finish everything with a squeeze of lemon.
Worth knowing
- The cauliflower rice is doing the job rice would, at about a fifth of the carbohydrate, which is what leaves room for the sweet potato and the peas.
- Patting the fillet properly dry is the whole difference between skin that crisps and skin that steams.
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 | 501 kcal · 58P 10F 42C | |
| Seabream 250 g | Chicken breast 250 g | 514 kcal · 66P 7F 42C |
| Seabream 250 g | Lean beef steak 250 g | 538 kcal · 62P 12F 42C |
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 lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.
- Baked Sweet Potato with Spiced Chicken and Mint Yogurt501 kcal · 50P
- Cod with Saffron Lemon Sauce, Potato Purée and Green Beans537 kcal · 57P
- Baked Tofu Nuggets with Sweet Potato Wedges539 kcal · 34P
- Chicken Meatballs with Lemon Sauce, Sweet Potato Carrot Purée and Asparagus428 kcal · 36P
- Chicken and Quinoa Salad Bowl501 kcal · 53P
- Chicken with Roasted Vegetables and Couscous496 kcal · 51P
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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.