A comforting dish with everything in one pan. Butter Beans cooked in a tomato sauce induced with flavours from smoked paprika and ginger. Chilli adding a touch of spiciness to the heart warming stew. Which can be used in other various ways. Accompanied by a pan fried sea bream fillet.

Watching the video you can see how the ‘Sea bream’ is cooked. In slow phases.

1:21 – How to cook panfried Sea Bream.
2:26 – How to tell if the fish is cooked.

Serves: Butter bean stew x 4
Preparation Time: 10mins
Stew Cooking Time: 15-20mins
Fish Cooking Time:
       3-4mins skin side down (until golden crispy)
       1-2mins flesh side down

Ingredients:

  • Sea bream fillet 
  • 1/2 x tsp butter

Butter Bean Stew:

  • 1 x Onion
  • 2 x Garlic cloves
  • 1 x tsp Ground ginger
  • 1/2 x tsp Smoked Paprika
  • 1 x Red Chilli
  • 1 x tsp Tomato puree
  • 1 x Green Bell Pepper
  • Few dashes of Worcestershire sauce
  • 1 x Tinned Chopped Tomatoes (400g tin)
  • 1 x Tinned Butter Beans (235g drained)
  • 1 x tsp Granulated sugar
  • salt & black pepper to season
  • vegetable oil
  • Garnish with lemon zest & a lemon wedge

Method

  1. Preheat the hob to a medium heat. Add veg oil to a medium sized saucepan. Place on the hob. 
  2. Dice the onion and garlic. Lightly fry with the ginger and paprika 2-3mins. Add the tomato puree and chilli. Stir.  
  3. Deseed and dice the green bell pepper. Add to the pan along with the tinned tomatoes and sugar. Season. 
  4. Drain and wash the butterbeans. Add to the pan. Bring the stew to a boil then reduce on a medium heat. Cook until the sauce has thickened. 

Panfried Sea Bream fillet: 

  1. Coat the fillet in veg oil and season with salt & black pepper both sides.
  2. Heat a knob of butter in a frying pan. Allow to melt.
  3. Once the butter is sizzling, add the sea bream to the pan skin side down, placing the tail down first, laying the fillet away from yourself. Allow to cook for 3-4mins until the skin is golden crispy. 
  4. Flip the fish over (flesh side down) and cook for a further 1-2mins. 
  5. Serve on top of the stew. Zest some lemon. Garnish with a lemon wedge.