Crispy Sea Bass with Cherry Tomato & Olive Butter Beans and Caper Dill Greek Yogurt

Ingredients

• 2 pieces Sea Bass Fillets (skin‑on, about 6‑oz each)
• 1 15‑oz can Butter Beans (canned) (rinsed and drained)
• 1/4 cup Kalamata Olives (pitted, sliced)
• 2 cups Cherry Tomatoes (halved)
• 1 small White Onion (finely diced)
• 2 pieces Garlic Cloves (minced)
• 3 tablespoons Extra Virgin Olive Oil (divided)
• to taste Salt
• to taste Ground Black Pepper
• pinch Crushed Chili Flakes
• 1/2 teaspoon Dried Oregano
• 2 tablespoons Fresh Parsley (chopped)
• 1 cup Greek Yogurt (plain) (full‑fat)
• 2 tablespoons Fresh Dill (chopped)
• 1 tablespoon Capers (rinsed)
• 1 teaspoon Lemon Zest
• 2 tablespoons Lemon Juice
• 1/2 teaspoon Fennel Seeds (lightly crushed)
• 1/2 teaspoon Ground Coriander
• 1/4 teaspoon Garlic Powder
• 1 tablespoon Butter (for pan‑frying fish)
• 1 piece Lemon Wedge (for serving)

Instructions

1. Sharpen Your Knives

   Use a knife sharpener to ensure your chef’s knife is razor‑sharp before chopping.

   Time: PT2M

2. Prep Vegetables & Herbs

   Dice the white onion, mince the garlic, halve the cherry tomatoes, and chop the parsley and dill. Rinse and drain the butter beans and slice the olives.

   Time: PT5M

3. Make Caper‑Dill Greek Yogurt Sauce

   In a small bowl combine Greek yogurt, chopped dill, rinsed capers, lemon zest, lemon juice, a drizzle of olive oil, and a pinch of black pepper. Mix until smooth and set aside.

   Time: PT2M

4. Sweat Onion & Garlic

   Heat 2 Tbsp olive oil in a large skillet over low heat. Add the diced onion and minced garlic, stirring occasionally until softened and translucent, about 5 minutes.

   Time: PT5M

   Temperature: low

5. Cook Cherry Tomatoes

   Increase heat to medium, add the halved cherry tomatoes, a pinch of salt, chili flakes, black pepper, and dried oregano. Stir and cook until the tomatoes soften and release their juices, about 5 minutes.

   Time: PT5M

   Temperature: medium

6. Simmer Butter Beans

   Add the rinsed butter beans to the skillet, stir to combine, then cover and let simmer on low heat for 10 minutes so the beans absorb the flavors.

   Time: PT10M

   Temperature: low

7. Finish Bean Mixture

   Stir in the sliced olives and chopped parsley. Remove from heat and keep warm.

   Time: PT1M

8. Season Sea Bass

   Pat the sea bass fillets dry. Season both sides with salt, pepper, garlic powder, fennel seeds, coriander, and lemon zest. Drizzle with a little olive oil and rub the spices in.

   Time: PT3M

9. Pan‑Fry Sea Bass

   In a clean skillet, heat 1 Tbsp olive oil over medium‑high heat. Place the fillets skin‑side down and cook 4 minutes without moving until the skin is crisp. Add butter and a generous squeeze of lemon juice, then flip and cook another 3 minutes until the flesh is opaque.

   Time: PT7M

   Temperature: medium‑high

10. Plate and Serve

    Spoon the hot bean‑tomato mixture onto plates, place a sea bass fillet on top, drizzle with the caper‑dill yogurt sauce, garnish with extra dill, a drizzle of olive oil, and a lemon wedge on the side.

    Time: PT3M

Nutrition Facts

Calories

450

Protein

30 g

Carbohydrates

30 g

Fat

20 g

Fiber

6 g