The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Zesty mustard & citrus seabass with roasted veg
Push the boat out with a dazzling dish that makes seared sea bass fillets the star turn! Sides of roasted sweet potato, squash and crunchy salad make stellar supporting acts, while orange and mustard dressing brings extra zing.
SWK: Source of fibre
SWK: High protein
Plants 6
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Serving size
Ingredients
- 3 radish
- 1 small butternut squash
- 1 orange
- 1 handful of fresh flat-leaf parsley
- 10g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 1 tbsp Dijon mustard (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 1 tbsp apple cider vinegar (apple cider vinegar (100%))
- 1 small sweet potato
- 1 little gem lettuce
- 60g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
- 4 tsp garlic paste (Garlic, Sea Salt, Citric Acid)
- 1 handful of fresh dill
- 2 sea bass fillets (Fish)
Nutritional Information
Calories: 425
Protein: 27g
Carbs: 64g
Fat: 9.0g
Ingredients
- 1 large butternut squash
- 1 sweet potato
- 2 orange
- 1 handful of fresh flat-leaf parsley
- 20g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 2 tbsp Dijon mustard (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 2 tbsp apple cider vinegar (apple cider vinegar (100%))
- 8 x garlic paste (Garlic, Sea Salt, Citric Acid)
- 2 little gem lettuce
- 120g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
- 1 handful of fresh dill
- 4 sea bass fillets (Fish)
- 6 radish
Nutritional Information
Calories: 390
Protein: 26g
Carbs: 55g
Fat: 8.9g
Zesty mustard & citrus seabass with roasted veg
Push the boat out with a dazzling dish that makes seared sea bass fillets the star turn! Sides of roasted sweet potato, squash and crunchy salad make stellar supporting acts, while orange and mustard dressing brings extra zing.
Cook time:
35 mins
Cuisine:
South American
Food group:
Fish
Allergens: Mustard, Milk, Fish
Cooking Instructions
Before you start
- 1x baking tray lined with baking paper
- 2x mixing bowls
- 1x non-stick frying pan
Get the veg going
- Heat your oven to 230ºC/fan 210ºC/gas 8.
- Peel and halve the squash lengthways, discard the seeds and cut into 2cm cubes. Cut the potatoes into 2cm cubes, too.
- Put the squash and potatoes on a baking tray lined with baking paper, spritz with cooking spray and lightly season. Roast for 25-30 mins.
Make the salsa
- Meanwhile, zest the oranges, then peel, remove the pith, then dice into ½cm chunks, discarding any pips. Finely chop the parsley.
- In a bowl, combine the orange zest and chunks and parsley with the capers, mustard, vinegar and half the garlic paste. Add a splash of water, mix well and set aside.
Make the salad
- Trim the lettuces and thinly slice, then finely chop the dill. In a mixing bowl, combine both with the remaining garlic paste and the yogurt.
Sauté the sea bass
- Spritz a large non-stick frying pan with cooking spray and put it over a medium-high heat. Cook the sea bass, skin-side down, for 3-4 mins, until golden brown.
- Flip and cook for 2-3 mins on the other side until cooked through and flaking.
Serve
- Trim the radishes and cut each into 8 wedges.
- Serve the sea bass with the roasted veg and salad. Spoon over the dressing and scatter the radish wedges on top.