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    Pan-fried sea bream with cannellini beans and tomatoes

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    Pan-fried sea bream with cannellini beans and tomatoes

    • Gluten Free
    • Preparation time: 5 minutes
    • Cooking time: 15 minutes
    • Total time: 20 minutes

    Serves: 4

    Ingredients

    4-5 tbsp olive oil
    300g baby plum tomatoes, halved 
    2 x 400g cans cannellini beans, drained and rinsed
    2 lemons, zest of 1 and 1 cut into wedges
    3 garlic cloves, crushed
    2 tbsp capers
    4 x 90g fillets sea bream
    small handful flat leaf parsley leaves, chopped, plus extra to garnish

    Method

    1. Preheat the oven to 110°C, gas mark ¼. Put 3 tbsp olive oil into a pan and set over a high heat. Add the tomatoes and fry for a minute or two, until beginning to caramelise. Add the cannellini beans, lemon zest, garlic and capers. Stir-fry for another minute, then season and transfer to an ovenproof dish. Keep warm in the oven.

    2. Wipe out the pan, drizzle a little olive oil over the lemon wedges and fry, fl esh-side down, for a minute or two, until slightly charred. Set aside.

    3. Place a large non-stick frying pan over a medium-high heat. Drizzle a little more oil over the sea bream fi llets, just enough to coat both sides, and season. When the pan is hot, sear the sea bream, skin-side down, and fry for 3 minutes without moving, then turn over and fry for a further 2 minutes.

    4. Stir the chopped parsley through the cannellini bean mixture and divide between 4 plates. Top with the sea bream, scatter over a little more parsley and serve immediately with the charred lemon wedges.

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    This recipe first appeared in Waitrose Food, April 2017 issue. Download the Waitose Food app for the full issue.

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