Recipes

Pan Seared Sea Bass with a Pea and Butter Bean Ragu

This quick and impressive dish is full of heart-healthy goodness. Sea bass provides omega-3s to help protect your arteries, while butter beans add fibre and antioxidants to support healthy cholesterol and blood pressure. Paired with green veg rich in vitamin B6, it’s a delicious way to look after your heart.

Method

1. In a saucepan, add half of the oil and heat on a medium-low heat.
2. Wash and slice the leeks into 1-inch-thick circles. Finely chop the onion. Slice the garlic.
3. Add the garlic to the saucepan, frying until fragrant, about 2 minutes.
4. Add the onions and leeks and gently fry for five minutes, or until the onions are translucent.
5. Drain the butterbeans, then add to the saucepan along with the capers (optional), stock, and lemon juice. Cook until slightly thickened, about 10 minutes.
6. Add the peas and the yoghurt or cream. Finally stir through the parsley and cook until the peas are cooked, about 3 minutes.
7. In a separate pan, heat the rest of the oil on a medium-high heat.
8. Once hot, place the fish in the pan, skin side down and season the flesh. Cook on this side for around 3-4 minutes.
9. Flip the fish and cook for a further 3-4 minutes.
10. Plate up: Add a ladle of the butter bean stew and place the fish over the top. Enjoy!