Name: Sea Bass with Cannellini Bean Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Cuisine: Gluten Free
Ingredients: 2 T olive oil; 1 medium onion, diced; 1 cup peeled, diced carrot ( 2 carrots); 1 cup diced celery ( 2 stocks); 3-4 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.; 2 -4 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)

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)
3–4 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.
2 –4 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 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)

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Instructions

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.
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.
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.
Place the stew in a wide shallow bowl, top with seared fish and garnish with fresh Italian parsley.
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