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Pan Seared Sea Bass with Cherry Tomato Confit, Cannelli Beans and Black Olive Crumble

Cannellini beans are one of the most inexpensive high protein sources available. The protein content in these beans is comparable to the dairy and meat products. A half cup gives you 8 grams of protein. When combined with other vegetables, it is a storehouse of nutrients.

    This combination does not exist.


    Flat Leaf Parsley 3.0 grams

    Flat Leaf Parsley

    Garlic 6.0 grams

    Garlic

    White Cannellini Beans 100.0 grams

    White Cannellini Beans

    Cherry Tomatoes 50.0 grams

    Cherry Tomatoes

    Fresh Oregano 3.0 grams

    Fresh Oregano

    Fresh Thyme 5.0 grams

    Fresh Thyme

    Black Olive Crumble by Let's Cook 25.0 grams

    Black Olive Crumble by Let's Cook

    Sea Bass Fillets 140.0 grams

    Sea Bass Fillets


    • Time : 30.0 mins
    • |
    • Calories: 529.0 kcal
    • |
    • Protein : 51.0 g
    • |
    • Fat : 7.0 g
    • |
    • Carb. : 69.0 g
    : Your Kitchen Essentials
    Utensils:
    Pantry: Salt | Pepper | Your preferred cooking Oil | Olive Oil |
    : Prepare the Ingredients
    Sea Bass: ensure it sits for at least 15 minutes outside the fridge before you start cooking.

    Wash and dry the vegetables prior to chopping (as required):
    - Cherry tomatoes: cut them in halves
    - Thyme: just wash and dry
    - Garlic: peel and mince
    - Parsley: chop finely
    - Oregano: chop.
    : Confit the Tomatoes
    Place cherry tomatoes in a small pan and season them lightly. Then add some olive oil to the pan and make sure that it half covers the cherry tomatoes. Add thyme. Then leave them cooking on a gentle heat. Once the skin starts to peel away, the tomatoes are done.
    : Get Cooking, Plate and Serve
    Cannellini Beans:
    In another frying pan, heat some olive oil. Once the oil is warm (not hot) add in the cannellini beans and garlic. Let it sauté for about 3 minutes before adding the oregano. Sauté it for a further 2 minutes and then add in the parsley. Check the beans for seasoning and season lightly if required.

    Fish Fillets:
    Heat some oil in a pan. Score the Sea Bass Skin lightly and season well. Once the oil is hot enough, place the Sea Bass skin side down. Let it cook for about 3-5 minutes on a medium heat. Once the skin is crisp, flip it over and turn off the heat. Let the Sea Bass sit in the pan for another 3 minutes before serving.

    Warm the Olive crumble in a pan (not microwave or it will get soggy).

    Plate and Serve:
    In a plate, place the beans at the base, the confit tomatoes next, the fish on top and finally sprinkle the crumble all over and serve.