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.
Sea bream with fennel potatoes & caper sauce
This swish fish dish has serious flair. Crispy-skinned sea bream fillets and grilled baby tomatoes are served on a creamy caper, shallot and wholegrain mustard sauce with fennel-infused baby potatoes, all scattered with fresh dill.
SWK: Source of fibre
SWK: High protein
Plants 5
highly rated
Serving size
Ingredients
- 2 shallot
- 2 garlic clove
- 1 handful of fresh dill
- 400g baby potatoes
- 1 fennel
- 2 x 90g S sea bream fillets (Fish) (sea bream fillets)
- 20g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 60g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
- 200g baby tomatoes
- 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)
- 1 unwaxed lemon
- 1 tbsp wholegrain mustard (Mustard) (wholegrain mustard (water, mustard seeds, spirit vinegar, mustard flour, mustard bran, pimento), spirit vinegar, water)
Nutritional Information
Calories: 351
Protein: 26g
Carbs: 50g
Fat: 5.4g
Ingredients
- 40g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 3 shallot
- 4 garlic clove
- 800g baby potatoes
- 2 fennel
- 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)
- 4 x 90g S sea bream fillets (Fish) (sea bream fillets)
- 400g baby tomatoes
- 1 handful of fresh dill
- 1 unwaxed lemon
- 2 tbsp wholegrain mustard (Mustard) (wholegrain mustard (water, mustard seeds, spirit vinegar, mustard flour, mustard bran, pimento), spirit vinegar, water)
- 120g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
Nutritional Information
Calories: 339
Protein: 26g
Carbs: 47g
Fat: 5.4g
Sea bream with fennel potatoes & caper sauce
This swish fish dish has serious flair. Crispy-skinned sea bream fillets and grilled baby tomatoes are served on a creamy caper, shallot and wholegrain mustard sauce with fennel-infused baby potatoes, all scattered with fresh dill.
Cook time:
25 mins
Cuisine:
Italian
Food group:
Fish
Allergens: Fish, Milk, Celery, Mustard
Cooking Instructions
Before you start
- 1x large saucepan
- 1x medium frying pan
- 1x baking tray lined with foil
Simmer the spuds & fennel
- Quarter the potatoes, then trim the fennel and thinly slice.
- Cook the potatoes and fennel in boiling water for 15-18 mins, then drain and lightly season.
Sort that sauce
- Meanwhile, peel and finely dice the shallots. Peel and crush the garlic.
- Spritz a non-stick frying pan with cooking spray and put it over a medium heat. Fry the shallots, garlic and capers for 5-7 mins.
- Crumble in half the stock cube and pour in 200ml water (use all the stock and 250ml water for 4 portions). Simmer for 5-7 mins, until the sauce loosely clings to the shallots.
Get grilling
- At the same time, heat your grill to high.
- Lay the sea bream fillets skin-side up on a baking tray lined with foil. Scatter the tomatoes around the fish and spritz with cooking spray. Grill for 6-8 mins, until the fish is cooked through and flaking.
Finish & serve
- Finely chop the dill, then halve the lemon and cut 1 half into wedges.
- Stir three-quarters of the dill, the mustard and yogurt into the sauce and squeeze in the juice from the lemon half (to taste).
- Spoon out a generous portion of sauce and lay the grilled sea bream on top. Add the tomatoes, potatoes and fennel, then sprinkle over the remaining dill. Serve with the lemon wedges for squeezing.