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.
Med-style sea bream with posh mash & veg
Pan-fried lemon-spiked sea bream is given a sunshine twist with our elevated mash. Mixed with basil, sun-dried tomato paste and creamy yogurt, it’s bringing serious Mediterranean holiday energy. Add leeks, green beans and another twist of lemon, and pretend it’s summer…
SWK: Source of fibre
SWK: High protein
Plants 4
Serving size
Ingredients
- 400g potatoes
- 1 onion
- 80g green beans
- 1 handful of fresh basil
- 2 x 90g S sea bream fillets (Fish) (sea bream fillets)
- 2 garlic clove
- 1 unwaxed lemon
- 2 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 200g passata (tomatoes, salt, citric acid)
- 1 leek
- 60g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
Nutritional Information
Calories: 414
Protein: 27g
Carbs: 66g
Fat: 4.0g
Ingredients
- 800g potatoes
- 2 onion
- 4 garlic clove
- 1 unwaxed lemon
- 4 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 400g passata (tomatoes, salt, citric acid)
- 2 leek
- 4 x 90g S sea bream fillets (Fish) (sea bream fillets)
- 160g green beans
- 1 handful of fresh basil
- 120g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
Nutritional Information
Calories: 406
Protein: 27g
Carbs: 63g
Fat: 4.0g
Med-style sea bream with posh mash & veg
Pan-fried lemon-spiked sea bream is given a sunshine twist with our elevated mash. Mixed with basil, sun-dried tomato paste and creamy yogurt, it’s bringing serious Mediterranean holiday energy. Add leeks, green beans and another twist of lemon, and pretend it’s summer…
Cook time:
40 mins
Cuisine:
British
Food group:
Fish
Allergens: Celery, Fish, Milk
Cooking Instructions
Before you start
- 1x saucepan
- 1x large non-stick saucepan
- 1x large non-stick frying pan
- 1x baking tray lined with baking paper
Do the mash
- Heat your oven to 230ºC/fan 210ºC/gas 8.
- Peel the potatoes and cut them into 2cm cubes, then cook in boiling water for 15-18 mins. Drain, return to the pan and mash, then lightly season.
Things get saucy!
- Meanwhile, peel and finely dice the onions. Peel and crush the garlic, and zest and halve the lemon.
- Spritz a large non-stick saucepan with cooking spray and put it over a medium-high heat. Fry the onions for 6-8 mins.
- Add the garlic and half the sun-dried tomato paste and cook for 2 mins.
- Crumble in half the stock cube (all of it for 4 portions), pour in the passata and stir well, then simmer for 3-4 mins.
Cook that fish
- While the sauce simmers, spritz a large non-stick frying pan with cooking spray and put it over a medium-high heat. Cook the sea bream, skin-side down, for 4-5 mins, until crisp. Flip, squeeze over a little lemon juice, scatter over the lemon zest and fry for 2-3 mins on the other side, until cooked through and flaking.
- At the same time, trim and thinly slice the leeks. Trim and halve the green beans.
Sauté the veg
- Return the frying pan to a medium-high heat. Spritz with a little more cooking spray, then tip in the leeks and green beans and add a splash of water. Lightly season and cook for 5-7 mins, then squeeze in a little lemon juice (to taste).
Finish & serve
- Finely chop the basil, then stir it through the mash along with the remaining sun-dried tomato paste and yogurt.
- Put the fish in the sauce for 1-2 mins and warm through, if needed.
- Dish up the sauce, green veg and mash, and top the sauce with the fish. Serve with the remaining lemon half, cut into wedges.