I have a running debate with a friend: can a fish dinner really be a hearty, satisfying meal? I’m not talking about fried fish (though that has its place!), but a light, clean-tasting dish. It’s so easy for it to feel… incomplete.
This recipe is my definitive “yes.” It’s the meal that proves you can have delicate, flaky fish and feel completely satisfied afterward. It’s all about building a rustic, flavorful base that supports the fish.
This Tuscan-inspired dish is pure comfort. The sea bass is gently poached in a vibrant broth of cherry tomatoes, fennel, and creamy cannellini beans. It’s a complete, one-bowl meal that tastes like a trip to the Italian coast.
More Than Just Fish: A Complete, Nourishing Bowl
This is what I love about the Mediterranean approach to eating—it’s not about restriction, it’s about building incredible flavor with whole-food ingredients.
- Protein-Packed: You get a fantastic combination of high-quality protein from the sea bass and plant-based protein from the cannellini beans.
- Rich in Fiber: The beans, fennel, and tomatoes make this dish incredibly satisfying and a great source of fiber.
- The Perfect Base: The garlic-rubbed whole-grain crostini isn’t just a side; it’s the foundation. It soaks up the incredible tomato-wine broth and makes every bite perfect.
- Rich in Healthy Fats: This dish is a wonderful source of healthy fats, especially from the fish and the extra virgin olive oil.
How This Tuscan Dish Comes Together
While it has a few steps, the process is simple and intuitive. First, you’ll get those whole-grain sourdough slices nice and crisp in the oven. That garlic-rubbed toast is a game-changer.
While the bread is toasting, you create the heart of the dish. Sauté the shallots and fennel until they’re soft and sweet, then add the garlic, tomatoes, and white wine. This “sauce” is really a rustic, brothy stew. Once you stir in the beans and broth, you let it simmer to let all those flavors get to know each other.
The final step is the most delicate. The sea bass fillets are nestled right into that simmering sauce, covered, and gently poached. It only takes 5-7 minutes. The fish steams in the flavorful broth, staying incredibly moist and tender.
A Few of My Favorite Tips & Variations
- Change the Fish: This poaching method is fantastic for any firm white fish. If you can’t find sea bass, try this with cod, halibut, or snapper. Just watch the time—thicker fillets may need a minute or two longer.
- Make it Alcohol-Free: No wine? No problem. Replace it with an extra cup of vegetable broth and a splash (about a tablespoon) of white wine vinegar or lemon juice to add that pop of acidity.
- Creamier Beans: For a thicker, creamier sauce, I love this trick: while the sauce is simmering, use the back of your spoon to mash about a quarter of the cannellini beans against the side of the pan.
Love White Beans?
Cannellini beans are one of my favorite pantry staples for adding protein and fiber. If you love them as much as I do, be sure to check out my quick Mediterranean Bean Salad Recipe or this Bright Greek White Bean Salad for an easy lunch idea!
Quick Questions
What do you serve with this poached sea bass?
Honestly, it’s a true one-bowl meal! With the fish, the bean and vegetable sauce, and the garlic crostini, it has everything you need. A simple glass of that dry white wine you used for cooking is the perfect pairing.
How do I store leftovers?
Leftovers are best stored with the fish and sauce separate from the crostini (which will get soggy). Gently reheat the sauce and fish on the stove over low heat. I recommend making fresh crostini, but you can also crisp up the old ones in the oven.
Tuscan-Style Poached Sea Bass with Fennel and White Beans
Ingredients
- 4 skin-on sea bass fillets approx. 150 g / 5.3 oz each, descaled
- ¼ tsp sea salt divided
- Freshly ground black pepper
- 3 tbsp extra virgin olive oil divided
- 8 slices whole-wheat sourdough or rustic whole-grain bread sliced 1.5 cm / 0.5" thick
- 2 large shallots thinly sliced
- 1 medium fennel bulb trimmed and thinly sliced
- 3 cloves garlic minced
- ¼ tsp red pepper flakes optional, for gentle warmth
- 400 g 14 oz cherry tomatoes, halved
- 30 g 1 oz sun-dried tomatoes (dry, not oil-packed), roughly chopped
- 1 cup dry white wine e.g., Pinot Grigio or Sauvignon Blanc
- 1 cup canned cannellini beans from a 15-oz can, rinsed thoroughly and drained
- 2 cups low-sodium vegetable broth
- 1 bay leaf
- ¼ cup fresh flat-leaf parsley chopped
- ¼ cup fresh basil leaves torn
- 1 lemon halved, for serving
- 1 whole garlic clove peeled and halved, for rubbing bread
Instructions
- Preheat oven to 190°C (375°F). Arrange the whole-wheat sourdough on a baking sheet, drizzle with 1 tbsp olive oil, coat both sides, and bake 8–10 minutes, flipping once, until golden and crisp. Rub one side of each slice with the cut side of the halved garlic clove; set aside.
- Heat the remaining 2 tbsp olive oil in a large, deep skillet or braiser over medium heat. Add shallots and fennel; cook 5–7 minutes until softened and translucent, not browned. Stir in minced garlic and red pepper flakes; cook 1 minute until fragrant.
- Add cherry tomatoes and sun-dried tomatoes. Increase heat to medium-high; cook 4–5 minutes, stirring occasionally, until tomatoes begin to collapse. Pour in white wine; bring to a vigorous simmer and reduce 4–5 minutes, to about half.
- Stir in 1 cup drained cannellini beans, the low-sodium vegetable broth, and bay leaf. Return to a boil, then reduce to a steady simmer. Cook uncovered 15 minutes to meld flavors and slightly thicken.
- Pat sea bass dry. Season flesh sides with 1/8 tsp of the sea salt and black pepper. Nestle fillets into the simmering sauce, skin-side down. Cover and poach 5–7 minutes, until opaque and flaking easily or the thickest part reaches 60°C (140°F).
- Carefully transfer fish to a warm plate; discard bay leaf. Stir parsley and torn basil into the sauce. Squeeze in lemon juice to taste and season with the remaining 1/8 tsp sea salt if needed.
- To serve, place two garlic crostini in each shallow bowl. Spoon the tomato-bean sauce over the bread, set a fish fillet on top, and ladle more sauce around. Serve immediately with a lemon wedge.
Notes
- Fish Selection: If sea bass is unavailable, this recipe works beautifully with other firm white fish like cod, halibut, or snapper. Adjust poaching time based on fillet thickness.
- No-Alcohol Version: To omit the wine, simply replace it with an additional cup of low-sodium vegetable broth and a tablespoon of white wine vinegar to mimic the acidity.
- Bean Texture: For an even creamier sauce, use the back of your spoon to gently mash about a quarter of the cannellini beans against the side of the skillet during the simmering stage.
Nutrition Information
(per serving)- Calories: 689 kcal
- Protein: 53 g
- Carbohydrates: 70 g
- Dietary Fiber: 14 g
- Total Sugars: 9 g (0 g Added Sugar)
- Total Fat: 15 g
- Saturated Fat: 2.5 g
- Sodium: 835 mg
I hope this recipe shows just how satisfying and vibrant a nourishing meal can be. It’s a dish I come back to again and again when I want something that feels both special and grounding. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
