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
- Prepare the Whole-Grain Crostini: Preheat your oven to 190°C (375°F). Arrange the whole-wheat sourdough slices on a baking sheet. Drizzle with 1 tablespoon of extra virgin olive oil, ensuring a light, even coating on both sides. Bake for 8-10 minutes, flipping once halfway through, until the bread is golden brown and crisp. Remove from the oven and immediately rub the surface of one side of each slice with the cut side of the halved garlic clove. Set aside.
- Sauté the Aromatics: Heat the remaining 2 tablespoons of olive oil in a large, deep skillet or braiser over medium heat. Add the sliced shallots and fennel, cooking for 5-7 minutes until they have softened and become translucent, but not browned. Stir in the minced garlic and red pepper flakes (if using) and cook for another minute until fragrant.
- Build the Broth: Add the halved cherry tomatoes and chopped sun-dried tomatoes to the skillet. Increase the heat to medium-high and cook for 4-5 minutes, stirring occasionally, until the cherry tomatoes begin to collapse. Pour in the white wine and bring to a vigorous simmer, allowing it to cook for 2-3 minutes to reduce by about half.
- Simmer the Sauce: Stir in the rinsed cannellini beans, low-sodium vegetable broth, and the bay leaf. Bring the mixture back to a boil, then reduce the heat to maintain a steady simmer. Let the sauce cook, uncovered, for 15 minutes to allow the flavors to meld and the broth to thicken slightly.
- Poach the Sea Bass: Pat the sea bass fillets dry and season the flesh side very lightly with the divided salt and a few grinds of black pepper. Gently nestle the fillets into the simmering sauce, skin-side down. Cover the skillet and poach for 5-7 minutes, or until the fish is opaque and flakes easily with a fork.
- Finish and Serve: Carefully remove the poached fish fillets and set aside. Remove and discard the bay leaf. Stir the fresh parsley and torn basil into the sauce. Taste and adjust with a squeeze of fresh lemon juice. To serve, place two garlic crostini in the bottom of each shallow bowl. Spoon the chunky tomato and bean sauce over the bread, place a fish fillet on top, and ladle the remaining sauce around the fish. Garnish with an extra drizzle of olive oil and 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