Sea Bass With Cannellini Bean Stew Recipe

Imagine sitting down at a cozy dinner table and being greeted by the aromatic embrace of oven-roasted sea bass nestled on a bed of savory cannellini bean stew—it’s a treat for both the eyes and the taste buds. Ready to bring a touch of gourmet to your dinner that’s both effortless and incredibly satisfying?

I adore making recipes that are not only cozy but also nutritious, so my Sea Bass with Cannellini Bean Stew just hits the spot. This dish is packed with heart-healthy ingredients like olive oil and protein-rich sea bass, and fiber-filled cannellini beans make it a nutritional powerhouse.

The zest of lemon adds just the right amount of brightness to the dish while thyme and bay leaf contribute some nice earthy undertones. Seriously, if you pair this with a good piece of crusty bread, it is so satisfying and, quite frankly, any night of the week.

This dish practically makes itself.

Ingredients

• Sea Bass: High in protein and omega-3 fatty acids; supports heart health.
• Olive Oil: Rich in healthy monounsaturated fats; adds depth and flavor.
• Garlic: Offers antioxidants; enhances taste with a savory, pungent note.
• Diced Tomatoes: Source of vitamin C and lycopene; adds a sweet, tangy balance.
• Cannellini Beans: High in fiber and plant-based protein; creamy texture.
• Lemon: Packed with vitamin C; imparts a bright, citrusy aroma.

Ingredient Quantities

• 2 whole sea bass (about 1 pound each), cleaned and scaled
• 3 tablespoons olive oil
• Salt and freshly ground black pepper, to taste
• 1 lemon, sliced
• 2 garlic cloves, minced
• 1 medium onion, finely chopped
• 1 (14-ounce) can diced tomatoes
• 1 teaspoon dried thyme
• 2 cups chicken or vegetable broth
• 1 (14-ounce) can cannellini beans, drained and rinsed
• 1 bay leaf
• 1/4 cup chopped fresh parsley
• Zest of 1 lemon
• Crusty bread, for serving

How to Make this

1. Prepare your oven by setting it to 400 degrees Fahrenheit (200 degrees Celsius). Make sure your sea bass is completely dry; the best way to do this is by using a paper towel. When it’s dry, season the fish. Use salt and pepper and a tablespoon of olive oil to ensure that every part of the fish is well seasoned. Do not forget to rub some oil and spices on the inside of the fish. To stuff the sea bass, fill its cavities with slices of lemon.

2. In a big skillet that can go in the oven, set over medium heat, add 2 tablespoons of olive oil. Sauté in the skillet the minced garlic and chopped onion until they are soft and see-through, which is to say not quite 3 minutes but not quite 4 either.

3. Place the diced tomatoes in the skillet; today it will be on the stovetop over medium heat. Cook those tomatoes for another 2-3 minutes, and then introduce the dried thyme into the pan. A pinch, or a few shakes, of salt and freshly cracked pepper will finish things off nicely.

4. Add the drained cannellini beans and bay leaf to the mixture. Stir gently to combine. Pour in the chicken or vegetable broth and bring the mixture to a simmer.

5. Position the flavored sea bass atop the bean and tomato concoction simmering in the skillet.

6. Move the skillet to the oven, which you have already heated, and allow it to do its work for anywhere from 20 to 25 minutes. You want to be able to insert a fork into the sea bass and have it come apart easily into flakes. If you accomplish that, you have a fully cooked fish.

7. When the sea bass has finished cooking, take the skillet out of the oven and throw away the bay leaf.

8. Before serving, freshly chopped parsley and lemon zest can be used to garnish the dish.

9. Serve the cannellini bean stew in bowls, with the sea bass. Ensure that each serving includes plenty of stew.

10. Serve the dish with old-fashioned bread, sliced and toasted, so that diners can dip their crunchy, crusty slices into the delicious broth without making too much of a mess.

Equipment Needed

1. Oven
2. Large oven-safe skillet
3. Paper towels
4. Cutting board
5. Knife
6. Measuring spoons
7. Spoon for stirring
8. Fork for testing fish doneness
9. Bowls for serving
10. Plates for bread
11. Bread knife (for slicing bread)

FAQ

• Can I use another type of fish instead of sea bass?Certainly! You can replace sea bass with any variety of white fish, such as:

  – cod
  – halibut
  – snapper

• Is it necessary to use fresh lemon slices in this recipe?Lemon slices, fresh and bright, are the best way to go, but a good drizzle of lemon juice works too.
• Can I prepare the stew ahead of time?Indeed, the cannellini bean stew can be prepared a day in advance and, before serving with the freshly cooked fish, can be reheated.
  
• How can I make this recipe vegetarian?Replace the sea bass with grilled vegetables such as zucchini or eggplant, and use vegetable broth instead.
• Do I need to add any side dishes?The stew is filling enough to be a meal in itself, but it also works nicely with either a side salad or some simply steamed greens.
• Can I freeze leftovers?The bean stew can be kept in the freezer for as long as 3 months; however, changing textures may affect the fish when frozen.
• What can I use if I don’t have a bay leaf?Omitting the bay leaf or swapping it for a dash of oregano or basil will still deliver delightful flavor.

  Note: When you see a number in parentheses, it refers to a source from the bibliography.

Sea Bass With Cannellini Bean Stew Recipe Substitutions and Variations

You can use whole snapper or branzino instead of sea bass.
For a distinctive taste, switch lemon for lime slices.
If you have dried thyme but prefer using oregano or rosemary, then it is best to substitute those herbs for thyme because they complement the same types of dishes as thyme. Oregano and rosemary have flavors that are more potent (especially rosemary), but they can work in equal measure or even in slight deficit to replace dried thyme.
Instead of chicken broth, use vegetable stock for a vegetarian version.
Replace cannellini beans with great northern beans or navy beans.

Pro Tips

1. Enhanced Flavor with Marination For deeper flavor, marinate the sea bass in olive oil, lemon slices, salt, and pepper for about 30 minutes before cooking. This will allow the flavors to penetrate the fish better.

2. Crispy Skin Technique For a crispier skin, pat the sea bass dry again just before placing it in the oven. Consider scoring the skin lightly with a sharp knife to help crisp it up more efficiently.

3. Herbaceous Infusion Add a few sprigs of fresh thyme or rosemary inside the cavity along with the lemon slices. This will infuse the fish with a subtle, aromatic flavor as it cooks.

4. Bean Flavor Boost Before adding the cannellini beans to the skillet, lightly mash a few of them. This will create a thicker, creamier texture in the stew and boost its flavor.

5. Customizable Broth If you prefer a richer broth, substitute some of the chicken or vegetable broth with dry white wine. This will add complexity and depth to the flavor profile of your dish.