Mediterranean sea bass recipe

(31 ratings)

Make the most of the flavours of summer with this Mediterranean sea bass - it's packed with protein-rich fish and comes in at just 377 calories per serving.

(Image credit: TI Media Limited)
  • healthy
  • healthy
Preparation Time10 mins
Cooking Time35 mins
Total Time45 mins
Nutrition Per PortionRDA
Calories377 Kcal19%
Fat25 g36%
Saturated Fat11 g55%

Make the most of the fresh flavours of summer with this Mediterranean sea bass recipe. Packed with healthy, protein-rich fish and coming in at just 377 calories per serving, it's a great healthy meal that the whole family can enjoy. Choose the ripest tomatoes and best-quality oil you can afford for the fullest flavour.


  • 2 bulbs fennel, sliced
  • 1-2tbsp green pesto
  • 75g butter, softened
  • 4 sea bass, heads removed and gutted
  • Olive oil, for drizzling
  • 150-200g cherry vine tomatoes
  • 75-100g pitted black olives
  • Basil leaves, for garnish




  1. Set the oven to 200°C/400°F/gas mark 6.
  2. Cook the fennel in boiling water for about 5-7 mins. Drain it well and spread it out in the base of a roasting tin.
  3. Mix the pesto into the butter. Slash the top flesh of the fish and spread some butter in each of the slashes, then place the fish on the fennel. Drizzle over some olive oil and bake for 10 mins.
  4. Add the tomatoes, cut into small bunches, and olives, the drizzle over a little more oil and bake for a further 10-15 mins, or until the fish is cooked. Remove from the oven and serve at once with garnished basil leaves.
Top Tip for making Mediterranean sea bass

Sea bass is cooked when the flesh turns a rich, creamy white and flakes easily.

Food & Recipes writer

Sue McMahon is a former Food and Recipes Writer at GoodTo and Cooking Editor at Woman's Weekly. Her primary passion is cakes and Sue regularly travels the world teaching cake decorating. Her biggest achievement to date was winning the Prix d’honneur at La Salon Culinaire International de Londres beating over 1,200 other entries.