Pan-fried sea bream with cannellini beans and tomatoes


4-5 tbsp olive oil
300g baby plum tomatoes, halved
2 x 400g cans cannellini beans, drained and rinsed
2 lemons, zest of 1 and 1 cut into wedges
3 garlic cloves, crushed
2 tbsp capers
4 x 90g fillets sea bream
small handful flat leaf parsley leaves, chopped, plus extra to garnish


1. Preheat the oven to 110°C, gas mark ¼. Put 3 tbsp olive oil into a pan and set over a high heat. Add the tomatoes and fry for a minute or two, until beginning to caramelise. Add the cannellini beans, lemon zest, garlic and capers. Stir-fry for another minute, then season and transfer to an ovenproof dish. Keep warm in the oven.

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2. Wipe out the pan, drizzle a little olive oil over the lemon wedges and fry, fl esh-side down, for a minute or two, until slightly charred. Set aside.

3. Place a large non-stick frying pan over a medium-high heat. Drizzle a little more oil over the sea bream fi llets, just enough to coat both sides, and season. When the pan is hot, sear the sea bream, skin-side down, and fry for 3 minutes without moving, then turn over and fry for a further 2 minutes.

4. Stir the chopped parsley through the cannellini bean mixture and divide between 4 plates. Top with the sea bream, scatter over a little more parsley and serve immediately with the charred lemon wedges.


Nutritional Info

Typical values per serving:

Energy 1,473kJ
Fat 19.4g
Saturated Fat 2.6g
Carbohydrate 18.7g
Sugars 4.2g
Protein 25.7g
Salt 1.2g
Fibre 8.5g