Baked Seabass with Lemon Caper Dressing


Calories Protein Fat Carb
435 44g 24g 25g


Mix all the dressing ingredients apart from the parsley together in a bowl. Heat the oven to 200 degrees Celsius. Line a baking tray with parchment paper and place the fish skin side up. Lightly brush the fish with olive oil and season before baking in the oven for 7 minutes or until cooked through. Serve with the dressing, finished with the chopped parsley, and the steamed broccoli.


  • Serves 2

  • 400g seabass fillets

  • Olive oil

  • 80g broccoli to serve

  • Dressing

  • 3 tbs olive oil

  • Zest of 1 lemon

  • 2 tsp of lemon juice

  • 2 tsp small capers

  • 2 tsp Dijon mustard

  • 2 tbsp flat chopped parsley

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.


Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes


Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes