Pan-fried sea bream with cannellini beans and tomatoes
Waitrose and Partners

Pan-fried sea bream with cannellini beans and tomatoes

Gluten free
  • Serves4
  • CourseMain meal
  • Prepare5 mins
  • Cook15 mins
  • Total time20 mins

Ingredients

  • 5 tbsp olive oil(approx. 4-5 tbsp)
  • 300g baby plum tomatoes, halved
  • 2 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 90g fillets sea bream
  • 1 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, flesh-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.

Cook’s tip

If you don't have cannellini beans, use chick peas, butter beans or flageolet beans instead

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,473kJ/ 352kcals

Fat

19.4g

Saturated Fat

2.6g

Carbohydrates

18.7g

Sugars

4.2g

Fibre

8.5g

Protein

25.7g

Salt

1.2g