Finding time for a quality seafood dinner during a busy week is tough, but this tender, flaky poached sea bass recipe solves the problem. Cooking sea bass with white beans in a bright tomato broth makes a complete, satisfying meal without a sink full of dishes.
Why This White Bean and Sea Bass Skillet Works
One-pan cleanup — Simmering the vegetables and poaching the fish in the same skillet saves serious time.
Gentle cooking method — Poaching keeps the lean fillets incredibly moist and prevents the fish from drying out.
Built-in side dish — The creamy cannellini beans bulk up the meal so you don’t need to cook extra sides.
Mediterranean Nutrition Profile
This dish relies on whole-food ingredients packed with lean protein and fiber. Here is a quick look at the approximate nutrition per serving:
Calories: 689 kcal
Protein: 53 g
Total Fat: 15 g
Carbs: 70 g (14 g Fiber)
How to Poach Sea Bass on the Stove
Start by getting your sourdough toasts crispy in the oven and rubbing them with garlic. While the bread bakes, sauté the shallots and fennel in your pan until soft. Add the tomatoes and wine, and reduce the liquid by half to concentrate the flavor.
Stir in the broth and beans, letting everything simmer for about 15 minutes. Once the sauce thickens slightly, set the fillets skin-side down into the broth. Cover the pan tightly and poach for 5-7 minutes until the fish flakes easily. Finish with fresh herbs and lemon juice.
Smart Swaps and Storage Tips
Don’t worry if you can’t find sea bass. Halibut or cod work just as beautifully in this savory broth.
No wine? No problem. Swap the white wine for extra vegetable broth and a splash of white wine vinegar.
Storage: Keep leftover fish and broth in an airtight container in the fridge for up to 2 days. Reheat gently on the stove so the fish doesn’t overcook.
A vibrant, light, and deeply satisfying seafood dish inspired by coastal Italian traditions. Tender sea bass fillets are gently poached in a rustic broth of cherry tomatoes, fennel, and creamy cannellini beans, all infused with white wine and herbs. Served over garlic-rubbed whole-grain crostini, it’s a complete, heart-healthy meal in a single bowl.
Ingredients
Scale
4 skin-on sea bass fillets (approx. 150 g / 5.3 oz each, descaled)
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 Facts per Serving:Calories: 689 kcal | Total Fat: 15 g (Saturated Fat: 2.5 g) | Total Carbs: 70 g (Fiber: 14 g, Sugars: 9 g, Added Sugars: 0 g) | Protein: 53 g | Sodium: 835 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
Calories:689
I hope this easy seafood dinner makes your weeknight routine a little less stressful. Let me know how the broth turns out in the comments!
Just a home cook sharing what works in my kitchen — not a nutritionist. Always check with your doctor before making dietary changes.
Hi, I’m Emily! As a wellness researcher and recipe developer, my mission is simple: to bridge the gap between nutritional science and the joy of eating. Here, you’ll find evidence-based recipes that feed your body without boring your tastebuds. Read her full story.
