Seabass-‘the superstar of the seas’-a high protein, low calorie, source of B-12 and calcium. Yep, pass the bass! This recipe is super easy to make and marries this superstar with quinoa, fresh veggies and some delicious Asian style flavours. The perfect supper to impress guests, or to just tuck into as a great recovery meal at the end of a long day of training.


You will need: (For 1)


Sea bass (around 120g)

120g cooked quinoa

Thumb ginger, finely chopped

1-2 garlic cloves, finely chopped

Handful of peas (boiled without salt)

Handful of spinach

2 Spring Onions (chopped)

1 teaspoon Sesame oil

Fry light of similar

Splash of Tamari (or Soy)

1 small chilli (to taste)

Coriander (to taste)


  1. Slice the skin of your seabass and season with salt and pepper. Heat your pan.
  2. Spray pan with ‘fry light’ and put Bass in, skinside down.
  3. Allow to cook for about 5 minutes (or until you think it is done), there’s no need to flip the fish, allow it to cook.
  4. Whilst this is cooking, mix your quinoa and peas, heat and place on a plate.
  5. Once the Bass is done, place on top of your quinoa, if desired, put in a low heat oven to keep warm.
  6. Put your sesame oil into the pan, along with the ginger, garlic and chillis. Keep stirring. Turn the heat right down low and add in your splash of Tamari, along with the spinach, spring onions and coriander.
  7. Place the sauce on top of your fish and enjoy your high protein, delicious plate!