Baked Sea Bass with Prawns and Peas
Light, flavourful, and naturally high in protein, this Baked Sea Bass with Prawns and Peas is a beautifully simple dish that’s perfect for anyone looking for a healthy, gluten-free meal. The tender sea bass cooks gently over a bed of sweet peas, prawns, and aromatic onions, absorbing all the delicate flavours as it bakes. This recipe is ideal for weight-watchers, low-calorie meals, or anyone who enjoys fresh, wholesome cooking. You can easily swap the wine for vegetable stock, making the dish alcohol-free without losing any richness. Serve it with creamy mashed potatoes, quinoa or sweet potato mash for a balanced, nourishing meal that feels elegant yet effortless.
Variations:
- Add a squeeze of lemon at the end for brightness.
- Make it creamy: Stir a spoonful of crème fraîche into the peas before adding the fish.
- Low-carb option: Serve with steamed vegetables instead of mash.
Ingredients
Method
- Heat your oven to 180°C (350°F).
- In an ovenproof pan, heat a little olive oil over medium heat. Add the chopped red onion and sauté for 5 minutes, until softened.
- Stir in the garlic and cook for 1 minute. Add the frozen peas and the wine (or stock), stirring until the liquid starts to reduce slightly.
- Place the sea bass fillets on top of the pea mixture. Scatter the prawns around them. Season generously with sweet paprika, salt, and pepper.
- Cover the pan with a lid or foil and bake for 10 minutes, or until the sea bass is opaque and flakes gently. Avoid overcooking.
- If using, sprinkle chopped fresh herbs (such as mint, dill, basil, or parsley) over the top before serving.
- Serve with mashed potatoes, sweet potato mash, or quinoa for a light but satisfying meal.