Simple Pan-Fried Sea Bass with Mediterranean Tomato Salad

This is one of my go to meals when I want something quick, light, and nourishing. Sea bass cooks in minutes, making it perfect for busy days, and paired with a fresh Mediterranean tomato salad, it feels both satisfying and energising.

It is naturally high in protein and healthy fats, supporting heart health while keeping you feeling light and fuelled.

Time & Servings

Prep time: 10 minutes

Cook time: 6 minutes

Servings: 2

Ingredients

2 sea bass fillets (skin on)

1 tbsp olive oil

1 tsp butter

Salt and black pepper

250g cherry tomatoes (halved)

¼ red onion (finely chopped)

Fresh dill or herb of choice (chopped)

1 tbsp extra virgin olive oil (for salad)

1 tsp red wine vinegar

1/2 clove of finely grated garlic

Pinch of sea salt Instructions

1. Pat the sea bass fillets dry and season with salt and black pepper.

2. Heat olive oil and butter in a non-stick pan over medium heat.

3. Place the sea bass skin-side down and cook for 3–4 minutes until the skin is crispy.

4. Flip and cook for another 1–2 minutes until just cooked through.

5. Meanwhile, combine tomatoes, cucumber, red onion, and parsley in a bowl.

6. Drizzle with olive oil and lemon juice, then season lightly with salt.

7. Serve the sea bass with the fresh tomato salad on the side.

Nutrition (per serving – approx)

• Protein: ~30g

• Calories: ~350 kcal

• Carbohydrates: Low

• Healthy fats: Moderate

• Fibre: Moderate

(Values are approximate and will vary depending on ingredients used.)

Why This Works (60Fit Approach)

This is a light, balanced meal that combines high-quality protein with fresh, whole ingredients to support energy and overall wellbeing.

It supports a more balanced way of eating by:

• Providing lean protein to support muscle strength and recovery

• Including healthy fats to support satiety and overall health

• Adding fresh tomatoes for fibre, hydration and natural sweetness

It’s the kind of meal that feels fresh and satisfying without being heavy and it is perfect for everyday eating.

60Fit Tip

Don’t move the fish while it’s cooking as this helps the skin become beautifully crisp. Serve with ripe tomatoes for the best natural sweetness and flavour.

@X1 cup cherry tomatoes (halved)½ cucumber (diced)¼ red onion (finely sliced)A handful of fresh parsley (chopped)1 tbsp extra virgin olive oil (for salad)1 tsp lemon juicePinch of sea salt

👩‍🍳 Instructions

1. Pat the sea bass fillets dry and season with salt and black pepper.

2. Heat olive oil and butter in a non-stick pan over medium heat.

3. Place the sea bass skin-side down and cook for 3–4 minutes until the skin is crispy.

4. Flip and cook for another 1–2 minutes until just cooked through.

5. Meanwhile, combine tomatoes, cucumber, red onion, and parsley in a bowl.

6. Drizzle with olive oil and lemon juice, then season lightly with salt.

7. Serve the sea bass with the fresh tomato salad on the side.

⏱ Time & ServingsPrep time: 10 minutesCook time: 6 minutesServings: 2

🌿 Nutrition BenefitHigh in protein to support muscle strength, with nourishing whole foods to help maintain energy and overall wellbeing.

💪 Nutrition (per serving – approx)Protein: ~30gCalories: ~350 kcalCarbohydrates: LowHealthy fats: ModerateFibre: Moderate

(Values are approximate and will vary depending on ingredients used.)

🏷 TagsHigh Protein, Quick & Simple, Mediterranean, Gluten Free, Low Carb

🍽 Meal TypeDinner

60Fit Tip 1: Don’t move the fish while cooking—this keeps the skin crisp.60Fit Tip 2: Use ripe tomatoes for the best natural sweetness and flavour.