Pan Seared Sea-bass with Cherry Tomatoes and Chickpeas

I love a recipe that’s simple and delicious that I can make all in the same pan. A heavy bottom nonstick skillet like cast iron is ideal. If the olive oil gets too dark after you cook the fish you can always change it to cook the tomatoes and chickpeas. Personally I love the seared and slightly blackened flavor.

The chickpeas are a welcome change to the usual potato side dish and it’s great to incorporate more beans into your diet. And who doesn’t love chickpeas? Think hummus and luscious bean salads!

Serving the Fish

I like to serve Pan Seared Sea-bass with Tomatoes and Chickpeas dish pan-to-table. If you’ve opted to fillet the fish before you serve it just put the fish fillets back in the pan topped with the seared tomatoes and chickpeas. And guess what? This dish is also wonderful prepared with other fish, like salmon.

Pan Seared Sea-bass with Cherry Tomatoes and Chickpeas

Serves 2

Ingredients:

• One medium whole fish
• 10 to 12 cherry tomatoes
• One can chickpeas, drained and rinsed
• 6 tablespoons extra virgin olive oil
• Salt to taste, About 1 1/2 teaspoons
• One handful of parsley, minced

Special Equipment:

A heavy bottom nonstick skillet. Cast iron is ideal.

Procedure:

• Heat the olive oil over a high flame.
• Place the whole fish in the skillet and cook on high until the fish is golden.
• To keep the fish from sticking to the bottom of the skillet gently move the fish around continually, preferably with silicone spatulas.
• When the fish is golden – after about 4 to 5 minutes – turn it over and cook the other side, again about 4 to 5 minutes.
• Once the fish is golden and thoroughly cooked gently remove it from the pan and set it aside on a plate, or in the center of your serving dish.
• If you prefer you can debone the fish at this point. I like the visual effect of serving a whole fish, but often it’s simpler to fillet the fish before serving it.
• Without rinsing the skillet, place the tomatoes in the skillet with the remaining oil and pan juices and cook on high, turning frequently so that the tomatoes begin to wilt and brown slightly.
• Remove the tomatoes from the skillet and place on the plate or serving dish along with the fish.
• Add the chickpeas to the skillet with the remaining pan juices and cook for several minutes until heated through and just slightly browned.
• Spoon the browned chickpeas onto the serving dish along with the fish and tomatoes.
• If you’re serving the fish in the skillet then return the fish to the skillet topped with the chickpeas and tomatoes.
• Salt to taste.
• Top with minced parsley and serve the Pan Seared Sea-bass with Tomatoes and Chickpeas immediately.

Please note that the below printable recipe can be viewed and printed in either metric or U.S. conventional measurements; just click on your preference within the recipe, at the end of the ingredients list.

PAN SEARED SEA-BASS WITH CHERRY TOMATOES AND CHICKPEAS

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Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

I like to serve this fish dish pan-to-table. If you’ve opted to fillet the fish before you serve it just put the fish fillets back in the pan topped with the seared tomatoes and chickpeas. And guess what? This dish is also wonderful prepared with other fish, like salmon.

Course: Fish, Main Course

Cuisine: international, Italian

Keyword: cast iron, cast iron skillet, chickpeas, sea-bass, tomatoes

Wendy

Servings: 2

1x2x3x

Wendy

Equipment

• A heavy bottom nonstick skillet. Cast iron is ideal.

Ingredients 

Metric – U.S. Customary

• 250 grams One medium whole fish
• 10 to 12 cherry tomatoes
• 400 grams One can chickpeas drained and rinsed
• 6 tablespoons extra virgin olive oil
• 1 1/2 teaspoons Salt to taste
• One handful of parsley minced

Instructions

• Heat the olive oil over a high flame.
• Place the whole fish in the skillet and cook on high until the fish is golden.
• To keep the fish from sticking to the bottom of the skillet gently move the fish around continually, preferably with silicone spatulas.
• When the fish is golden – after about 4 to 5 minutes – turn it over and cook the other side, again about 4 to 5 minutes.
• Once the fish is golden and thoroughly cooked gently remove it from the pan and set it aside on a plate, or in the center of your serving dish.
• If you prefer you can debone the fish at this point. I like the visual effect of serving a whole fish, but often it’s simpler to fillet the fish before serving it.
• Without rinsing the skillet, place the tomatoes in the skillet with the remaining oil and pan juices and cook on high, turning frequently so that the tomatoes begin to wilt and brown slightly.
• Remove the tomatoes from the skillet and place on the plate or serving dish along with the fish.
• Add the chickpeas to the skillet with the remaining pan juices and cook for several minutes until heated through and just slightly browned.
• Spoon the browned chickpeas onto the serving dish along with the fish and tomatoes.
• If you’re serving the fish in the skillet then return the fish to the skillet topped with the chickpeas and tomatoes.
• Salt to taste.
• Top with minced parsley and serve immediately.

Nutrition

Serving: 125grams | Calories: 836kcal | Carbohydrates: 58g | Protein: 41g | Fat: 50g | Saturated Fat: 7g | Cholesterol: 100mg | Sodium: 1855mg | Potassium: 1087mg | Fiber: 16g | Sugar: 12g | Vitamin A: 582IU | Vitamin C: 22mg | Calcium: 126mg | Iron: 8mg

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