Chargrilled Sea Bass with Pico de Gallo Salsa

This salsa is great to have in your repertoire. It is delicious with any grilled or barbecued fish or meat. Here it is served with some whole grain brown rice which is an excellent source of fibre, and seabass which is a great source of protein and omega-3.
serves 4


200g wholegrain rice
500ml water
4 x 175g boneless sea bass fillets, scales removed (get the fishmonger to do this for you)
1 tablespoon olive oil
100g cherry tomatoes, cut into halves or quarters depending on size
3 baby yellow or orange peppers, seeded and diced
1 avocado, peeled, stone removed and diced
1 small mild green chilli, seeded and finely chopped
2 spring onions, finely chopped (green part only)
1 tablespoon chopped fresh coriander
1 lime
sea salt and freshly ground black pepper


Rinse the rice well in a sieve and then put into a pan with the water and a pinch of salt. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on.
Heat a heavy-based griddle pan. Score the skin of the sea bass fillets three times on each side and smear all over with the oil, then season with a pinch of salt and plenty of pepper. Add to the griddle pan, skin side down. Cook for 2 minutes, then turn over and cook for a further 2 minutes, until the fish fillets are cooked through and tender. Test with the tip of a sharp knife – the flesh should come away easily.
Meanwhile, make the salsa, put the cherry tomatoes, yellow or orange peppers, avocado, chilli, spring onions and coriander in a bowl. Season with a pinch of salt and plenty of pepper. Cut the lime into wedges and reserve four to garnish. Squeeze the rest into the salsa and gently fold together to combine.
Spoon the wholegrain rice onto warmed plates and place a piece of the chargrilled sea bass on each one with a mound of the salsa to the side. Garnish with the lime wedges to serve.

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