Pan Fried Sea Bass, Samphire & Sweet Potato Mini Roasties

2 min read

Calories: 820 kcal (or 446 kcal smaller portion)

Macros: 47g Protein, 84g Carb & 33g Fat


I do love Sea Bass – one of the best tasting fish in my opinion. The thing is, I mostly only have it when I dine out. So, we decided to create an at-home restaurant experience here with simple cooking processes, low cost, and dare I say it – better flavours! The Pan Fried Sea Bass is perfectly married with the odd but super tasty salty sea vegetable Samphire. Lightly cover both with a home-made Garlic Butter sauce when served – so so good. But, to make this dish really sing and explode with indulgent flavours, make up some mini Sweet Potato Roasties in the oven, with a generous amount of Rosemary and Thyme. These roasties are to die for! 😋 You’ll be smiling from ear to ear after this meal… 😊

For a smaller portion, drop to 1x Sea Bass (with skin), 250g Sweet Potato, 5g Butter, ½ teaspoon Garlic and 1x tablespoon of Rice Bran oil (only 1x teaspoon will be absorbed). This would save you 373 calories, without compromising on the flavours whatsoever.

Pan Fried Sea Bass, Samphire & Sweet Potato Mini Roasties p2


  • Boneless Sea Bass Fillets (with skin) – 2x fillets
  • Samphire – 115g
  • Sweet Potato – 397g
  • Rice Bran Oil – 2x teaspoons (2x tablespoons used in tray)
  • Grass Fed Butter – 15g
  • Crushed Garlic (lazy) – 1x teaspoon
  • Dried Thyme – 1x teaspoon
  • Dried Rosemary – 1x teaspoon
  • Seasoning to Taste – Sea Salt & Black Pepper

Pan Fried Sea Bass, Samphire & Sweet Potato Mini Roasties p3


  • Sea Bass is low in calories and an excellent source of protein, selenium, essential omega-3 fatty acids and vitamins B12 and B6
  • Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
  • Samphire is rich in antioxidants which could explain why it may have anti cancer effects on the gastrointestinal tract. This salty vegetable is loaded with a variety of nutrients. Samphire is rich in vitamins A, C, B2, and D as well as having high levels of Iodine, iron, calcium, magnesium, silica, zinc and manganese.
  • Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
  • Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore Butter contains no to only trace amounts of lactose.

Pan Fried Sea Bass, Samphire & Sweet Potato Mini Roasties p4

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