Healthy and low-fat, this tasty sea bass dish is packed with nutrition and flavour from superfood beetroot to zingy lime.
Serves: 2-3


  • 4tbsp light olive oil
  • 4-6 sea-bass fillets
  • Salt and freshly ground black pepper
  • 250g (8oz) cooked beetroot, chopped
  • 6 spring onions, sliced
  • Zested rind and juice of 2 limes
  • 2tbsp freshly chopped mint


  1. Heat 2tbsp olive oil in a frying pan. Season the flesh of the sea bass and then fry it, skin-side down, in 2 batches, if necessary. Use spatulas to press the fish down flat and cook for 3-5 mins, until the skin starts to go crispy, then turn it over and cook for a further 3-5 mins, or until the fish is cooked through. Remove the fish from the pan and keep it warm.
  2. Clean the pan and add the remaining oil to it and heat it. Add the beetroot and cook it over a medium heat for about 3-4 mins, stirring it regularly, until it’s warmed through. Add the spring onion and lime rind and juice and warm through.
  3. Stir in the mint and season to taste just before serving. Arrange 2 sea-bass fillets on each plate and spoon the beetroot salsa over and serve immediately, with slices of lime. (Not suitable for freezing).

Another tip from Sue: If buying fresh, raw beetroot, wash it and leave it whole. Steam or boil for 45 mins-1 hr, or until the flesh feels tender when pierced with a skewer. Leave it to cool and peel.About beetroot: Red beetroot is high in natural sugar, which helps to preserve it throughout the winter. It contains high levels of betanins (deep-red food colourings), which are sometimes extracted and added to products such as jams and jellies.Nutritional values are for maximum number of servingsFeature: Sue McMahon. Photos: Simon Pask. Props stylist: Sue Radcliffe

Nutritional information per portion

fat 22.0g saturates 3.0g calories 470(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.