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  • Heitor Duarte

Making nutritious food simple, realistic and delicious

Baked sea bass fillet with Mediterranean bean salad and pesto dressing


Beans are good for the heart and so much more. Research tells us that eating beans may help improve blood cholesterol, a leading cause of heart disease (heart.org). Plus beans are rich in protein, fiber and minerals.


I absolutely love this Mediterranean bean salad. The pesto dressing really make the flavours come alive. And it's quick to prepare.


Cost per serving: £3.50

451 calories per serving

20 minutes cooking time


Ingredients (makes 4 servings)

4 sea bass fillets

250g cooked beans (kidney, cannellini, borlotti...), rinsed and drained

3 salad tomatoes, chopped

20 kalamata olives

1 cucumber, chopped

1 avocado, quartered and fanned

1 red pepper, chopped

2 celery sticks, chopped

3 spring onions, sliced

half a small bunch of parsley, chopped

2 carrots, grated

2 tbsp balsamic vinegar

salt & pepper


Dressing

1 tbsp pesto

1 tbsp olive oil


Instructions

1. Pre-heat oven to 180 C. Season fish and place in a baking tray lined with baking paper and bake for 10 mins.

2. Mix the beans, chopped vegetables, parsley and balsamic vinegar together in a bowl and season.

3.Add the dressing ingredients to the salad and mix well. Divide into 4 plates and serve with the fish and avocado fan.


Sea bass fillet with Mediterranean bean salad and pesto dressing

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