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
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.
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.
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.
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
