This fresh seabass salad combines crisp pan-seared fish with hearty beans, juicy tomatoes, herbs and lemon for a light, protein-rich Mediterranean-style meal perfect for lunch.

Prep time

Prep time: 10 minutes
Cook time: 8–10 minutes
Serves: 2

Ingredients

For the seabass

• 2 seabass fillets
• 1 tablespoon olive oil
• Salt and black pepper
• ½ lemon, juiced
• 1 small knob of butter, optional

For the bean salad

• 1 tin cannellini beans or butter beans, drained and rinsed
• 8 cherry tomatoes, halved
• ½ cucumber, diced
• ½ red onion, finely sliced
• 1 handful fresh parsley, chopped
• 1 handful rocket or mixed salad leaves
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard, optional
• Salt and black pepper

How to make it

1. Prepare the salad.
   Put the beans, tomatoes, cucumber, red onion, parsley and salad leaves into a large bowl.
2. Make the dressing.
   Mix the olive oil, lemon juice, Dijon mustard, salt and pepper in a small bowl.
3. Dress the salad.
   Pour the dressing over the bean salad and toss gently until everything is coated.
4. Season the seabass.
   Pat the seabass fillets dry with kitchen paper. Season both sides with salt and black pepper.
5. Cook the fish.
   Heat olive oil in a non-stick frying pan over medium-high heat. Place the seabass skin-side down and cook for 4–5 minutes until the skin is crisp.
6. Turn and finish.
   Carefully turn the fillets over and cook for another 2–3 minutes until the fish is cooked through. Add a little butter and lemon juice if using.
7. Serve.
   Spoon the bean salad onto plates and place the seabass fillet on top. Finish with extra lemon juice and fresh herbs.

Serving suggestion

Serve with a wedge of lemon and a little extra rocket or parsley on top.