Description
Hearty Tuscan cannellini bean stew, simmered with fresh herbs and topped with pan-seared sea bass fillets. A comforting and flavorful meal.
Ingredients
Units
- 2 tbsp (30 ml) olive oil
- 1 medium onion, diced
- 1 cups (237 ml) peeled, diced carrot
- 1 cups (237 ml) diced celery
- 3-4 smashed and rough chopped garlic cloves
- 2 cups (473 ml) diced tomatoes
- 3 cups (709 ml) cannellini beans
- 4 cups (946 ml) chicken stock
- 1-2 cups (237-473 ml) water
- 2 tbsp (30 ml) fresh sage
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cracked pepper
- 4 four ounce sea bass fillets
- oil, salt and pepper
- Italian parsley
Instructions
- In a medium-large heavy-bottomed pot, heat oil over medium-high heat.
- Add onions and stir for two minutes.
- Add carrots, celery, and garlic; turn heat to medium and sauté for about 5 minutes, stirring occasionally.
- If using canned beans, add them along with 1 cup of stock, 1 cup of water, herbs, tomatoes, salt, and pepper; bring to a boil.
- Turn heat down to low, cover, and simmer gently for 10–15 minutes.
- Alternatively, if using dried beans, soak them in ample water overnight or up to 24 hours.
- After the carrots, celery, and garlic have been sautéing for 5 minutes, add the dried, soaked beans and the stock.
- Add 2 additional cups of water.
- Add the herbs, but do not add salt or tomatoes yet.
- Bring to a boil on high heat.
- Cover, turn to low heat, and simmer for 2 hours.
- Then add the salt, pepper, and tomatoes.
- Continue simmering for another 1/2 hour.
- If the stew is too brothy, leave the lid off and keep it at a gentle simmer to reduce.
- Heat 1–2 tablespoons of olive oil in a cast-iron skillet over medium-high heat (approximately 375°F/190°C).
- Pat the fish dry with paper towels and season generously with kosher salt and pepper.
- Sear each side of the fish until a golden crust forms, then turn the heat down to cook through to the desired doneness, taking care not to overcook.
- Place the stew in a wide, shallow bowl.
- Top with seared fish and garnish with fresh Italian parsley.
Notes
- For a richer flavor, use homemade chicken stock instead of store-bought.
- To reduce cooking time, use pre-soaked dried cannellini beans. Soak overnight in plenty of cold water.
- If sea bass is unavailable, substitute with cod, halibut, or another firm white fish.
- Prep Time: 20 minutes
- Cook Time: 125 minutes
- Category: Main Course
- Method: Braising
- Cuisine: Italian
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 500
- Sugar: 5
- Sodium: 600
- Fat: 25
- Saturated Fat: 5
- Unsaturated Fat: 15
- Carbohydrates: 60
- Fiber: 10
- Protein: 30
- Cholesterol: 100