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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.
Print Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Resting Time 4 hours
Total Time 25 minutes
Servings: 2 people
Cuisine: British
Calories: 1234
Ingredients Method

Ingredients
  

  • 1 red onion finely chopped
  • 1 clove garlic finely chopped
  • 2 cups frozen green peas
  • ½ glass sweet wine or sherry or vegetable stock
  • 100 g raw cleaned king prawns
  • 2 sea bass fillets
  • Sweet paprika
  • Salt and pepper
  • 2 Tbsp chopped fresh herbs mint, basil, dill, or parsley, optional
  • Olive oil for cooking

Method
 

  1. Heat your oven to 180°C (350°F).
  2. In an ovenproof pan, heat a little olive oil over medium heat. Add the chopped red onion and sauté for 5 minutes, until softened.
  3. 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.
  4. Place the sea bass fillets on top of the pea mixture. Scatter the prawns around them. Season generously with sweet paprika, salt, and pepper.
  5. 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.
  6. If using, sprinkle chopped fresh herbs (such as mint, dill, basil, or parsley) over the top before serving.
  7. Serve with mashed potatoes, sweet potato mash, or quinoa for a light but satisfying meal.