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.
Baked sea bass with courgette & mint salad
Sea bass fillets are sprinkled with lemon and baked with baby tomatoes and capers in a foil ‘parcel’ to keep all the fab flavours locked in. Served with parsley baby potatoes and a stylish courgette ribbon and rocket salad, tossed with mint and balsamic vinegar, it’s ‘restaurant energy’, minus the bill and the babysitter.
SWK: Source of fibre
SWK: High protein
Plants 5
highly rated
Serving size
Ingredients
- 1 unwaxed lemon
- 2 garlic clove
- 110g baby tomatoes
- 1 handful of fresh mint
- 500g baby potatoes
- 1 handful of fresh flat-leaf parsley
- 2 sea bass fillets (Fish)
- 20g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 2 courgette
- 40g rocket
- 1 tbsp balsamic vinegar (Sulphites) (Wine vinegar (Sulphites), cooked grape must (27%))
Nutritional Information
Calories: 431
Protein: 28g
Carbs: 58g
Fat: 9.3g
Ingredients
- 40g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 2 handful of fresh mint
- 3 courgette
- 80g rocket
- 2 tbsp balsamic vinegar (Sulphites) (Wine vinegar (Sulphites), cooked grape must (27%))
- 1 unwaxed lemon
- 4 garlic clove
- 4 sea bass fillets (Fish)
- 200g baby tomatoes
- 1000g baby potatoes
- 1 handful of fresh flat-leaf parsley
Nutritional Information
Calories: 403
Protein: 26g
Carbs: 52g
Fat: 9.1g
Baked sea bass with courgette & mint salad
Sea bass fillets are sprinkled with lemon and baked with baby tomatoes and capers in a foil ‘parcel’ to keep all the fab flavours locked in. Served with parsley baby potatoes and a stylish courgette ribbon and rocket salad, tossed with mint and balsamic vinegar, it’s ‘restaurant energy’, minus the bill and the babysitter.
Cook time:
25 mins
Cuisine:
British
Food group:
Fish
Allergens: Fish, Sulphites
Cooking Instructions
Before you start
- 1 baking tray
- 1 mixing bowl
- 1 saucepan
Get the potatoes on
- Heat your oven to 220ºC/fan 200ºC/gas 7, and halve the potatoes.
- Cook the potatoes in boiling water for 15-18 mins, then drain.
- Finely chop the parsley, add to the potatoes and toss to coat, then lightly season.
Bake the fish
- Meanwhile, zest and halve the lemon, then peel and crush the garlic.
- Lay a large piece of foil on a baking tray and spritz with cooking spray. Put the sea bass fillets in the middle of the foil, then sprinkle over the lemon zest, squeeze over the juice (to taste) and add the garlic, tomatoes and 100ml water (150ml for 4 portions).
- Scatter over the capers, then close up the foil to form a parcel and bake for 15 mins, until the sea bass is cooked through and flaking.
Mix your salad
- At the same time, finely chop the mint leaves. Use a vegetable peeler to create courgette ribbons.
- In a bowl, mix the mint and courgettes with the rocket and vinegar.
Plate up
- To serve, divide the potatoes and courgette salad between plates. Arrange the sea bass fillets and tomatoes on top, and tip over the garlic, capers and any juices from the foil parcel.