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

Sea Bass with Cannellini Bean Stew

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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

Units 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 1/2 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)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon cracked pepper
  • 4 fourounce 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

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