3 Reasons why its heart healthy:
- This dish is packed with green vegetables, which contain nutrients such as vitamin B6 that can prevent blood vessel damage, keeping your heart healthy.
- Butter beans are a great source of fibre, antioxidants, and other nutrients, which all promote a healthy heart by lowering blood pressure and cholesterol levels.
- Sea Bass is a source of omega-3 fatty acids. These help to reduce the risk of heart diseases by slowing fatty deposit build up in the arteries and lowering blood pressure.
Pan Seared Sea Bass with a Pea and Butter Bean Ragu
This quick dish looks impressive and is packed full of ingredients that are key to protecting your heart.
Servings
2
servingsPrep time
5
minutesCooking time
30
minutesTotal time
35
minutesIngredients
2 x Skin-on fillets of sea bass or any white fish
t tbsp Olive, canola or rapeseed oil
2 x Leeks
1 x Onion
2 x Garlic cloves
400 g Can of butter beans
1 tbsp Capers (optional)
200 ml Low sodium vegetable stock
Juice of 1 Lemon
200 g Peas
100 g Low fat yoghurt or cream
2 tbsp Chopped parsley
Directions
- In a saucepan, add half of the oil and heat on a medium-low heat.
- Wash and slice the leeks into 1-inch-thick circles. Finely chop the onion. Slice the garlic.
- Add the garlic to the saucepan, frying until fragrant, about 2 minutes.
- Add the onions and leeks and gently fry for five minutes, or until the onions are translucent.
- Drain the butterbeans, then add to the saucepan along with the capers (optional), stock, and lemon juice. Cook until slightly thickened, about 10 minutes.
- Add the peas and the yoghurt or cream. Finally stir through the parsley and cook until the peas are cooked, about 3 minutes.
- In a separate pan, heat the rest of the oil on a medium-high heat.
- Once hot, place the fish in the pan, skin side down and season the flesh. Cook on this side for around 3-4 minutes.
- Flip the fish and cook for a further 3-4 minutes.
- Plate up: Add a ladle of the butter bean stew and place the fish over the top. Enjoy!
