Curried Seabass

  • 5MINS
  • 5MINS
  • Serves 2
  • 111KCAL

These slimming friendly Curried Seabass fillets are just delish and they're perfect if you're calorie counting or following Weight Watchers.

  • Dairy Free
  • Everyday Light
  • Gluten Free

NutritionPer Serving

  • Calories111
  • Carbs2g
  • Protein1g
  • Fat1g
  • Saturates0.1g
  • Sugars0.1g

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

If you’re not usually a fan of fish, then this Curried Seabass may well change your mind!  Seabass is a super versatile fish and it works really well with stronger flavours like this curried rub.

If you’re not a fan of seabass, then this recipe would also work really well with any other firm fish – especially salmon! – just remember to adjust the cooking times accordingly.

Our Curried Seabass is so quick and easy to make that it’ll be ready in no time at all and it’s perfect when served alongside a wide range of accompaniments – our favourites are rice and a zesty salad with a wedge of lime!

What diets is this Curried Seabass suitable for?

This Curried Seabass recipe is suitable for dairy free and gluten free diets.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

Do you need any special ingredients to make this Curried Seabass?

Nope!  This dish is super simple to make and you can pick up all of the ingredients from your local supermarket.

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

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How many calories are in this Curried Seabass?

There are 111 calories per portion in this Curried Seabass which means it falls into our Everyday Light category. 

This Curried Seabass is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers. 

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

What could you serve with Curried Seabass?

This Curried Seabass works perfectly when served alongside rice or salad as well as any of the following dishes:

Nando’s Spicy Rice
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Rustic Potato Wedges
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  • 45MINS
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Spicy Potatoes
Easy Peasy
  • 25MINS
  • 115KCal
Sweet Potato Fries
Easy Peasy
  • 50MINS
  • 215KCal

How do you know when this Curried Seabass is cooked?

This Curried Seabass recipe is super quick and easy to make.  You’ll need to cook it for 5 minutes or until the fish is cooked through and the skin is crisp.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe. 

How long can you keep this Curried Seabass in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Curried Seabass in the fridge for approximately 3 days or so.

Can you freeze Curried Seabass?

No, we don’t recommend freezing this recipe.

How do I reheat Curried Seabass?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 2-3 minutes until piping hot.

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Curried Seabass

These slimming friendly Curried Seabass fillets are just delish and they're perfect if you're calorie counting or following Weight Watchers.
  • Prep Time
    5 MINS
  • Cook Time
    5 MINS
  • KCals 111
  • Carbs 2G


  • 2 seabass fillets
  • 1 tsp cumin seeds
  • 1 tbsp garam masala
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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  1. On the skin side of the seabass fillets, spray with low calorie cooking spray and sprinkle over the cumin seeds and garam masala.
  2. Mist a frying pan with low calorie cooking spray and place the seabass fillets skin side down into the frying pan. Cook on this side for 4 minutes on a moderate heat - don't be tempted to move them or turn them sooner or the skin won't be crisp. Flip the fish over after 4 minutes and cook for 1 minute on the flesh side.
  3. Serve immediately with rice, salad and a wedge of lime.

Looking for Slimming World Syns or Weight Watchers (WW) Points?

With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.

We agreed with Slimming World to remove their trademarked terms from our website

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See what others have to say

SerzyTuesday 22nd March 2022

Can you use any other type of fish instead?


    HollyMonday 28th March 2022

    Hey Serzy, you could swap the seabass for another fish that you prefer, hope that helps!


Moyna Di FrancescoSaturday 23rd January 2021

Absolutely delicious, l served it with plain boiled rice and a mixed salad. This will be a regular from now on.


    HollyMonday 25th January 2021

    Hi Monyna, so glad to hear you enjoyed this recipe!


Judith TrunksSunday 29th January 2017

I will defiinately try this next time i cook sea bass it sounds really tasty


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