A simple healthy Mediterranean recipe for Sea Bass served over a fragrant Cannellini Bean Stew. Hearty and flavorful this easy dinner can be made in 30 minutes! 
A simple healthy Mediterranean recipe for Sea Bass served over a fragrant Cannellini Bean Stew. Can be made in 30 minutes! | www.feastingathome.com #seabass #cannellinibeans
The mountains are calling and I must go.
John Muir

Simple ingredients come together lovingly, to make this rustic, savory and deeply satisfying Fish Stew.  For a quick weeknight meal, canned cannellini beans may be substituted in this recipe- and from start to finish, this entire recipe can be made in about 30 minutes. A simple nourishing wholesome Mediterranean-style meal.

But if so inclined, on a more leisurely day, try using dried cannellini beans, and enjoy the amazing texture these will bring to the stew.

Cannellini beans, in essence, are extra-large white beans, with firm texture and skin and a nutty, creamy interior, that hold their shape well in soups and stews. They are buttery and earthy in flavor, and full of fiber.

I love them because, even though they are low in fat, they add a very satisfying creaminess to dishes.

Sea Bass, a rich buttery fish pairs exceptionally well with the stew, and although it can be quite pricey, it’s worth the splurge. Other fish options include Alaskan cod, escolar, halibut, black cod or even scallops.

The fish is simply seasoned – with a bit of salt and pepper, then seared in olive oil.

If using dried cannellini beans, remember to soak them in a bowl of ample water the night before, which will greatly improve their digestibly, and lessen their cooking time. They will double in size. Allow 2 hours for cooking the dried beans.
 Canned beans can be ready in 20 minutes!
A delicious recipe for Seared Sea Bass over a simple hearty Cannellini Bean Stew. Can be made in 30 minutes. | www.feastingathome.com
Serve the pan-seared sea bass over the hearty Cannelini bean stew.
A simple healthy Mediterranean recipe for Sea Bass served over a fragrant Cannellini Bean Stew. Hearty and flavorful this easy dinner can be made in 30 minutes!  #seabass #cannellinibeans
Pan-Seared Sea-Bass with Cannellini Bean Stew- a simple healthy Mediterranean dinner that can be made with canned or dried beans. Let us know what you think in the comments below!
xoxo

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Sea Bass with Cannellini Bean Stew | www.feastingathome.com

Sea Bass with Cannellini Bean Stew


Description

Pan-Seared Sea Bass with Cannellini Bean Stew – A simple healthy Mediterranean -style meal that can be made in under 30 minutes. ( Allow 12 hour soaking period if using dry beans.)


Ingredients

Scale
  • 2 T olive oil
  • 1 medium onion, diced
  • 1 cup peeled, diced carrot ( 2 carrots)
  • 1 cup diced celery ( 2 stocks)
  • 34 smashed and roughly chopped garlic cloves
  • 2 cups diced tomatoes ( or one 1 can, diced)
  • 3 cups cannellini beans (2 cans rinsed and drained) or 1 ½ cups dried beans, soaked overnight.
  • 24 cups chicken stock (2 cups if using canned beans, 4 cups if using dried beans)
  • 1 cup water (only if using dried beans)
  • 2 Tablespoons fresh sage  (or thyme, or rosemary)
  • ½ teaspoon kosher salt
  • ¼ teaspoon cracked pepper
  • 4  four-ounce sea bass fillets ( or thick-cut true cod, escolar, halibut, black cod)
  • oil, salt and pepper for fish
  • Italian parsley for garnish (or make leek oil or gremolata)

Instructions

  1. In a medium-large heavy-bottomed pot, heat oil over medium-high heat. Add onions, and stir for two minutes. Add carrots, celery and garlic, turn heat to medium and sauté for about 5 minutes, stirring occasionally.
  2. If using canned beans, add them, along with the 2 cups stock, herbs and tomatoes, salt and pepper, and bring to a boil. Turn heat down to low, cover and simmer gently for 10-15 minutes. Alternatively, if using dried beans, make sure to soak them in ample water overnight or up to 24 hours. (This will prevent gastric issues and shorten cooking time. ) After the carrots, celery and garlic have been sautéing for 5 minutes. Add the dried, soaked beans and 4 cups stock. Add 1 additional cup water. Add the herbs and salt. Bring to a boil on high heat. Cover, turn to low heat and let simmer 1-1 1/2 hours, or until the beans are tender, adding more water if needed. Then add pepper and tomatoes. Continue simmering another ½ hour. If the stew is too brothy for you, leave the lid off and keep it at a gentle simmer, letting it reduce a bit- however, I really enjoy it a little brothy.
  3. Pan Sear the fish: Heat 1-2 T olive oil in a cast-iron skillet, over medium-high heat. Pat dry fish with paper towels and season generously with kosher salt and pepper. Sear each side until a golden crust forms on the fish, and turn the heat down to cook through to the desired doneness, taking care not to overcook.
  4. Place the stew in a wide shallow bowl, top with seared fish and garnish with fresh Italian parsley.
  5. If feeling fancy make Gremolata or Leek Oil and drizzle over top.

Nutrition

  • Serving Size:
  • Calories: 554
  • Sugar: 12 g
  • Sodium: 2167.4 mg
  • Fat: 13.4 g
  • Saturated Fat: 2.7 g
  • Carbohydrates: 66.8 g
  • Fiber: 13.5 g
  • Protein: 43.9 g
  • Cholesterol: 53.7 mg

Keywords: sea bass, sea bass recipe, Cannellini Bean Stew, seared sea bass, tuscan sea bass, sea bass with white beans, cannelloni bean recipes

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. This recipe looks amazing. I am slowly making my way through your recipes and have loved everything I have made as has my carnivore husband. Preparing to make this recipe and had a question…will be used canned beans. The herbs, do you chop or add whole. I am assuming chopped though if I used sage may use whole and remove prior to serving.

  2. Wow. This was possibly the yummiest meal I have made in over a year. Every detail was delicious. Served it with wilted spinach seasoned with lemon juice and salt and pepper. We are raving!

  3. I just found your recipes and am very excited to try some of them. I’m wondering why this dish has so many calories per serving. I’ve looked up the calories per item, and it comes to quite less than you put here. I’d love to hear your feedback on that. Also, the recipe with the cod and tomatoes and lemon doesn’t seem to list the nutrition facts. I’m trying to diet, so those calories are important to me. LOL! Thanks so much!

    1. You are right, it was a little off, it looking like it is 479 per serving. I will check the cod recipe!

  4. Made this last night with Mahi. It was delicious! I did use canned beans, homemeade chicken stock and added a slurry of stock and cornstarch to thicken it up. Served with a side of snap peas. Will definitely make it again!

  5. Followed the recipe using canned beans, fresh diced tomatoes and sage. The overall flavour was bland and a soup rather than stew (though did try to reduce stock by simmering longer.)

    I suggest getting the vegetables to golden or slightly browned, reduce the stock to 2 cups, bump up the pepper and go for a stronger herb like rosemary, and maybe mash half a tin of beans before adding to the pot.

    I also added some fresh lemon zest.

    1. Sorry about that- I see the confusion with using canned beans, the recipe was not very clear. If you added the water, then yes, I see how the stew would be very bland. I fixed the recipe to make it more clear.

  6. Q: I want to make the recipe tomorrow – with dried soaked beans.
    If they cook for 1.5 hour or so, won’t it make carrots and celery mushy? It’s a huge difference in their cooking time between versions with canned and dried beans. Please, advise.

  7. Simple to make and great flavor. I used halibut and also added some turmeric to the broth and let it cook down a bit. Great find and will make again!

  8. This was very tasty. I used rocking and also served this on a bed of rice.
    It came out more tomatoey than a broth but was still nice .
    Loved the beans

  9. Delicious. I did the first part in the instant pot. I added a dash of fish sauce and a small piece of Parmesan rind..I used cod because it was fresh and available .

  10. Great flavors. Left out the water in the broth. Didn’t have any leftover fish but repurposed the leftover stew over short grain brown rice for lunch the next day. Excellent recipe. Will make again soon.

  11. Hi, I discovered your blog because I work at a company you do business with. My fiancee and I made this together for our anniversary last night using sea bass collars. I love your content. Thanks so much!

    1. Thanks Patrick! I really appreciate this, glad you enjoyed – and love that you cooked together for your anniversary. Very sweet. And nice to “meet” you! Welcome to the blog.

  12. This was delicious and simple to make. Made it in the pressure cooker to save time. Will be using this recipe again!

  13. This recipe is easy and excellent, especially when using canned beans. (I used Goya Small White Beans). I added a slurry of a teaspoon of flour in a tablespoon of white wine to the stew and it added just the slightest amount of thickness. The second time I made it I also added the zest of a lemon and a bit of lemon juice. Delicious both ways!

  14. This is excellent. I did add some cayenne pepper to jazz up the flavor. I made it for a large dinner party and got great comments. Lots of bean stew for leftovers and it makes a great soup – I added some chicken sausage for the leftover lunch.

  15. This stew looks incredibly delicious and your photography of it is amazing! Pinned and saved to recreate at a later stage.. thanks for the recipe!

  16. I never ever think of making fish stew. I love to eat it. I live where fish is plentiful. Thanx for the push with this great recipe.

  17. Oh my, this dish looks marvellous! I love the ingredients and the flavours must be fantastic. I have that same bowl – it photographs beautifully 🙂
    Love your stunning blog!

  18. I have a recipe very similar to this one. It’s become a staple in our family. There is something amazing about beans and fish. I have to try your version Sylvia. It looks beautiful and delicious.