Pan Fried Sea Bass

A great way to serve pan fried sea bass fillet. I love the smooth potato and pumpkin mash with soft simmered quinoa, the kick from fresh arugula and salty soy sauce. It's like spring has definitely come to my kitchen.

I like tomato based quinoa stew here because it's comforting and fresh at the same time. What I do is simply pan fry some chopped onions or shallots, stir in quinoa and finish off with tomato passata. Chopped carrots go well here, too. You don't have to follow the amounts of ingredients here strictly, just aim for quite a wet stew and simmer it until quinoa becomes really tender.

I used half potatoes, half pumpkin for the mash here, but you can simply make potato mash or substitute pumpkin for butternut squash. 


Serves 2   |   1 cup - 250ml   |   prep time: 10 mins   |   cooking time: 30 mins   


  • 2 sea bass fillets
  • 1/3 cup dry quinoa (makes 1 cup cooked), 2 x 1/2 cup servings
  • 2/3 cup of tomato passata
  • 1/2 onion or 2 small shallots, finely chopped
  • 1/2 carrot
  • potatoes & pumpkin for the mash (1:1 ratio) + a knob of butter
  • a handful of fresh rocket leaves
  • reduced sodium soy sauce (less salt)
  • black pepper
  • oil or butter/ghee for cooking

Wash sea bass fillets, pat them dry and set aside. Wash quinoa in cold water then drain.

Bring water to a boil in a small saucepan and add a couple of potatoes and some pumpkin pieces in. Reduce heat and let simmer for 15-20 minutes or until the potatoes are cooked through. Drain, mash, mix in a knob of butter and a pinch of salt.

In the meantime, heat a tablespoon of oil or butter/ghee in a separate saucepan, add onions and cook until translucent. Add quinoa and cook for a minute, stirring constantly before adding any liquid. Pour in tomato passata and 1/2 cup of water. Add the chopped carrot, stir and let simmer on medium-low heat for 20 minutes. Add salt to taste.

Heat a tablespoon of oil or butter/ghee in a large pan. Season sea bass with a little salt and pepper just before cooking and cook for about 3-4 minutes on one side and 2 on the other. If your fillets have skin on, place them skin side down in the pan when you start cooking.

Arrange the mash, quinoa stew, rocket, sea bass on two plates and drizzle with a bit of reduced sodium soy sauce. Serve immediately.