Quick, easy and tasty Sea Bass and sautéed potatoes (plus some veg).

This recipe was the result of the good old BBC. When you have ingredients and fancy trying something new Google nearly always brings me to BBC Good Food. You have a link to the recipe I started with but of course I have amended it a little to be even more waistline friendly.

This recipe served two people with very generous portions. You can multiply up for larger numbers. The only exception to this is the dressing which made enough for four people , even in its reduced fat version. The bonus is it is really, really easy to make and was ready in about 30 minutes. For those in SW I synned my portion of dressing at 1.5 syns. The rest is free.


  • 2 sea bass fillets
  • 1 large baking potato sliced into thick slices
  • A wok full of spinach (piled high) with 2 tbsps water
  • Handful of cherry tomatoes (cut in half)
  • 3 or 4 large mushrooms (sliced)
  • 1 lemon (zested and juiced)
  • 3 tsps capers
  • 1 tbsp olive oil
  • 1 tsp Dijon mustard


  • Pre heat oven to 200 degree Celsius (Gas Mark 7).
  • Line a baking tray with baking parchment.
  • Par boil potato slices for twenty minutes (skin on).
  • Mix lemon juice, lemon zest, capers, olive oil and mustard to make the dressing and put to one side.
  • Drain potatoes and put to one side.
  • Lay the fish fillets on the baking parchment skin side up. Spray with oil and season with salt flakes (I used a ground garlic and salt mix from the supermarket).
  • Put sliced tomatoes and mushrooms in a hot pan sprayed with fry light (I also added a chopped chilli for a little fire). Also season to your own taste. Add a splash of water to keep it moist whenever needed. Turn down to simmer after five minutes
  • Heat up the wok, stirring occasionally, until the spinach has cooked to a nice wilted pile. Turn down to low if finished before the fish,
  • Spray a frying with fry light and heat. Once hot lay slices of potatoes over the pan.
  • Put the fish in the middle of the oven for 7 minutes
  • Spray oil on the potatoes and turn them after four minutes (or when browned nicely on one side).
  • Just before the fish is ready plate up veg. I also sprinkled some lemon juice on the finished spinach and seasoned lightly.
  • Place the fish where you fancy, we all have our preference, and drizzle with dressing.
  • Eat.

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