Pan Fried Sea bass with Mediterranean Butter Beans

Pan Fried Sea bass with Mediterranean Butter Beans

Bean beans they’re good for your heart, the more you eat the more you…..

 

I am jamming on beans right now, and actually for no any other reason than they’re super yummy and about the only thing in Londons that’s actually good value for money!

 

Introducing number 2 of my #fussfree 15 minute supper series ft. ingredients you can actually find in your local supermarket and put together with very few expert culinary skills.

 

I love the Mediterranean feel of this dish which includes sea bass, cherry tomatoes, lemon juice, garlic and of course plenty of olive oil. The flavours are fresh and satisfying, and it pairs all too well with a glass a crisp white wine too – Vive La France.

 

Serves roughly 2

Ingredients

  • 2 fillets sea bass
  • 150g kale
  • 1 can butterbeans
  • 1 brown onion
  • 1 large clove garlic
  • 1 lemon
  • 1 tbsp apple cider vinegar / white wine vinegar
  • 100g cherry tomatoes
  • 10g fresh basil
  • 2 tbsps olive oil

Method

Finely chop the onion and garlic.

Heat 1 tbsp olive oil in a wide base pan ( I use a casserole dish), and fry the onions and garlic until soft and aromatic.

Cut the cherry tomatoes in half and add to the onions with 1 tbsp apple cider vinegar, 2/3rd of the basil and any additional oil if necessary.

Lower the heat and leave for approximately 10 minutes until soft.

Wash the kale and remove any large stalks. Wilt the kale into the tomato and onion mixture. Squeeze over the juice from half a lemon and add a splash of boiling water to help the process.

Finally add the drained butter beans and plenty of seasoning. Give the whole thing a good stir. Cover and leave to simmer whilst you fry the fish.

Heat the remaining oil in a large frying pan. Once hot add the fish skin side down, it should sizzle. Squeeze the remaining lemon juice over the top. As the fish crisps round the edges flip and  cook briefly on the other side until golden.

Serve the pan fried fish over the butter beans and garnish with a wedge of lemon, fresh basil and a drizzle more of olive oil.

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