Tuscan-Style Poached Sea Bass with Fennel and White Beans
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.
Servings 4
Calories 689kcal
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