Sea bass with squash and stir-fry recipe

(57 ratings)

A tasty fish supper using frozen ingredients

(Image credit: TI Media Limited)
  • healthy
Preparation Time15 mins
Cooking Time20 mins
Total Time35 mins
Cost RangeMid
Nutrition Per PortionRDA
Calories331 Kcal17%
Fat15.5 g22%
Saturated Fat2.5 g13%

This sea bass with squash and stir-fry uses one of our favourite fish, simply and deliciously cooked.

Sea bass is such a great fish to be able to cook. Because of its mild flavour and meaty texture, it's popular even with people who aren't particularly keen on 'fishy' fish. Don't be daunted by cooking it: we've made it so simple here. You don't even need to defrost it before you start - you can fry the fillets direct from frozen. In fact, almost everything in this recipe can be bought and used from frozen - so quick and easy. Frozen fish is cheaper to buy and just as tasty as chilled - possibly even more so because it's frozen at the peak of freshness.


  • 250g (8oz) frozen butternut squash
  • 2 tbsp olive oil
  • 220g pack of 2 frozen sea bass fillets
  • 150g (5oz) frozen cauliflower florets
  • 125g (4oz) frozen peas
  • Salt and freshly ground black pepper
  • 1 clove garlic, peeled and thinly sliced
  • 1 tbsp frozen chopped basil (we used Birds Eye)




  1. Put the butternut squash in a bowl and microwave on full power for about 5 mins, until hot and soft enough to mash with a fork.
  2. Meanwhile, heat a frying pan, add half the oil and fry the sea-bass fillets for about 3 mins on one side. Flip them over and cook for 1-2 mins on the other side. Take out of the pan and put on a tray in a warm oven.
  3. Add the cauliflower to the hot oil left in the pan and cook for a few mins, until it’s thawed and tinged brown, then stir in the peas.
  4. Season the mashed squash and spoon on to 2 plates. Add the fish and the stir-fried vegetables.
  5. Heat the rest of the oil in the pan and add the garlic. Cook until just brown, then add the basil. Spoon it over the fish and serve.

Top tips for making sea bass with squash and stir-fry

If you're not a fan of butternut squash you can swap it for mashed potato or sweet potato instead. Adjust the calories accordingly.

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Octavia Lillywhite
Food and Lifestyle Writer

Octavia Lillywhite is an award-winning food and lifestyle journalist with over 15 years of experience. With a passion for creating beautiful, tasty family meals that don’t use hundreds of ingredients or anything you have to source from obscure websites, she’s a champion of local and seasonal foods, using up leftovers and composting, which, she maintains, is probably the most important thing we all can do to protect the environment.