Pan-fried sea bream with cannellini beans and tomatoes

Name: Pan-fried sea bream with cannellini beans and tomatoes
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 4
Ingredients: 5 tbsp olive oil; 300 g baby plum tomatoes, halved; 400 g cans cannellini beans, drained and rinsed; 1 uwaxed lemon; 3 clove/s garlic, crushed; 2 tbsp capers; 90 g Mediterranean sea bream fillets (from the fish counter); 1 Handful flat leaf parsley

Sear the sea bream skin side down in a hot pan, so the fat renders out and leaves you with a wonderfully crispy, savoury layer that contrasts with white fish, sweet roast tomatoes and punchy capers.

5 out of 5 stars(15) Rate this recipe

Gluten freeHealthyLow in saturated fatHigh proteinSource of fibre2 of your 5 a day

Serves4
CourseMain meal
Prepare15 mins
Cook5 mins
Total time20 mins

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5 tbsp olive oil
300g baby plum tomatoes, halved
2 x 400g cans cannellini beans, drained and rinsed
1 uwaxed lemon
3 clove/s garlic, crushed
2 tbsp capers
4 x 90g Mediterranean sea bream fillets (from the fish counter)
1 Handful flat leaf parsley

Preheat the oven to 110°C, gas mark ¼. Put 3 tbsp oil into a pan and place over a high heat. Add the tomatoes and fry for 1-2 minutes. Add the cannellini beans, lemon zest, garlic and capers. Stir fry for 1 minute more, then season and transfer to an ovenproof dish. Keep warm in the oven.
Wipe out the pan, cut the lemon into 4 wedges, drizzle with a little oil, then fry on the flesh sides for a minute or two, until slightly charred. Set aside.
Place a large nonstick frying pan over a medium-high heat. Drizzle a little more oil over the fish, enough to coat both sides, then season. When the pan is hot, sear the fish skin-side down and fry for 3 minutes without moving, then flip and fry for 2 minutes more until opaque and flaking easily.
Chop most of the parsley, stir through the cannellini bean mixture and divide between 4 plates. Top with the sea bream, scatter over some parsley leaves and serve with the charred lemon wedges.