Grilled Sea Bream with Tomato Butter Beans
I make this recipe with whole sea bream, but if you're not keen on bones, then using filets of white fish also works well. The butter beans and tomato make for delicious and nutrient-packed accompaniment, and the lemon and corriander are a deliciously simple seasoning for the fish. This is the epitome of brain and frame food.
2 fileted sea bream (or sea bass or any other similar white fish)
1 tin of organic chopped tomatoes
1 tin of butter beans
1 red onion (finely chopped)
2 cloves of garlic (finely chopped)
1 large handful of fresh coriander (chopped)
1 tsp tomato puree
juice of ½ lemon
1 red chili (deseeded and finely chopped)
1 tsp paprika
1 tsp olive oil or coconut oil (for sautéing the onions)
1. Pre-heat your oven to 180 degrees Celsius.
2. In a baking tray, place the whole fish, and, scoring the skin with a sharp knife, sprinkle with half of the red chili and, lemon juice, ½ of the teaspoon of paprika and half of the coriander. Once you have squeezed all the juice out of the lemons, cut half of one into thin slices and slide inside the fish – this will give the flesh a wonderfully lemony zing!
3. Place in the oven and bake for about 15 minutes, or until the skin starts to crisp.
4. Meanwhile, heat a saucepan on a high heat and add the onions, garlic and the remaining red chili and paprika. Turn down the heat and let the onions etc. simmer for 5 minutes until soft.
5. Add the tomato puree and stir until it has coated the onions and garlic.
6. Then stir the tinned tomatoes and let it simmer for another 5 minutes.
7. Drain and rinse the butter beans, and add them into the saucepan. Cook for a further 1minute, and then remove from the heat and let it stand until ready to serve.
8. Keep checking the fish and remove once cooked.
9. Serve with the rest of the coriander sprinkled on top and serve with some steam green veg such as broccoli.
NB. You might find that you have rather a lot of butter bean-tomato sauce, but it can be frozen or stored in the fridge for a couple of days and can be used to spruce up some quinoa, rice of lentils – or even pasta.