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
- Prepare the salad.
Put the beans, tomatoes, cucumber, red onion, parsley and salad leaves into a large bowl. - Make the dressing.
Mix the olive oil, lemon juice, Dijon mustard, salt and pepper in a small bowl. - Dress the salad.
Pour the dressing over the bean salad and toss gently until everything is coated. - Season the seabass.
Pat the seabass fillets dry with kitchen paper. Season both sides with salt and black pepper. - 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. - 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. - 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.