Cannellini beans, fresh spinach, and tomatoes in a white wine broth are the base for the crispy skin and flaky flesh of the pan-seared Chilean Sea Bass. My Seared Sea Bass with Cannellini Beans recipe is delicately seasoned with fresh garlic and rosemary finished with a drizzle of extra virgin olive oil and a squeeze of lemon at the end. The cannelloni bean ‘stew’ is remarkably quick and easy to make, the entire dish is ready to eat, start to finish, in under 30 minutes.
If you’ve followed my blog for any length of time, you will probably recognize the cannellini beans as the base for my Pasta Fagioli soup recipe. Very similar, with only a few minor changes to fit the Sea Bass recipe rather than pasta. You should try both recipes and decide which one is best! Either way, you’re going to love this Pan-Seared Sea Bass recipe, it may be your new favorite way to eat fish.
How to Sear Sea Bass
- Ensure all the bones and scales are removed from the sea bass filets. Dry the skin well with paper towels so that it crisps and browns nicely.
- Pre-heat a heavy-bottomed skillet, either non-stick or cast iron over medium-high heat. Add a small amount of olive oil when hot.
- Lightly salt the filet. A good rule of thumb I use for saltwater fish is; 1/2 teaspoon of salt per pound of fish.
- Place the sea bass skin side down and sear for 4 minutes, turn and finish cooking for approximately 3-4 minutes until the flesh is opaque.
Here’s my Seared Sea Bass with Cannellini Beans recipe:
Seared Sea Bass with Cannellini Beans
Ingredients
- 1 Tablespoon Olive Oil
- 1 Teaspoon Garlic Crushed and chopped
- 1 15-Ounce Can Cannelini Beans Drained and rinsed
- 1 Cup White Wine I used Sauvignon Blanc
- 1 Cup Cherry Tomatoes Halved
- 5 Ounces Baby Spinach
- 1 Teaspoon Salt
- 1/2 Teaspoon Red Pepper Flakes
- 1 Tablespoon Fresh Rosemary Chopped
Sea Bass
- 2 6-Ounces Sea Bass Filets
- 2 Tablespoons Olive Oil
Garnish
- Lemon Zest
- A Sprig of Fresh Rosemary
- A Drizzle of Olive Oil
Instructions
- Heat a pot over medium-high heat.
- Add olive oil, red pepper flakes, rosemary, and garlic, sauté for approximately 30 seconds to 1 minute, don’t let the garlic brown
- Add the beans and wine, bring to a gentle boil, reduce heat to medium-low
- Once the beans are simmering, heat a skillet over medium-high heat
- Season the sea bass with salt, about a ½ teaspoon for both filets
- Add olive oil and place sea bass skin side down for approximately 4 minutes
- Turn the sea bass cook for an additional 3-4 minutes. Remove the fish from the heat and set aside
- When you turn the fish, add the tomatoes to the beans, stir to incorporate, place the spinach on top of the beans, don’t stir, you want the spinach to steam. Cover and let steam for 5 minutes
- Stir in the spinach, ladle the cannellini bean stew into two bowls, place the fish on top of the cannelloni beans, drizzle with olive oil and a squeeze of fresh lemon
- Garnish with a slice of fresh lemon zest and a sprig of fresh rosemary
Nutrition
This Sea Bass recipe is delicious, healthy, and beautiful!
