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Sea Bass with Cannellini Bean Stew |

Sea Bass with Cannellini Bean Stew

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 15 reviews


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.)


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)


  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.


  • 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