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

Ingredient Substitutions

• Instead of Sea Bass Fillets: Cod fillets, Halibut fillets
• Instead of Butter Beans (canned): Great Northern beans, Cannellini beans
• Instead of Kalamata Olives: Greek black olives, green olives
• Instead of Cherry Tomatoes: Grape tomatoes, diced plum tomatoes (canned)
• Instead of White Onion: Shallot
• Instead of Garlic Cloves: Garlic powder (1/4 tsp)
• Instead of Extra Virgin Olive Oil: Avocado oil, vegetable oil
• Instead of Crushed Chili Flakes: Fresh chopped chili
• Instead of Dried Oregano: Italian seasoning
• Instead of Fresh Parsley: Cilantro
• Instead of Greek Yogurt (plain): Greek style strained yogurt (non‑dairy)
• Instead of Fresh Dill: Tarragon
• Instead of Capers: Green olives, finely chopped
• Instead of Lemon Juice: Lime juice
• Instead of Fennel Seeds: Anise seeds
• Instead of Ground Coriander: Coriander powder
• Instead of Butter: Olive oil

Equipment Needed

• Chef’s Knife
• Knife Sharpener
• Cutting Board
• Large Skillet or Frying Pan
• Small Mixing Bowl
• Wooden Spoon or Spatula
• Measuring Spoons
• Plate for Serving

Critical Steps — Do Not Skip

• Rinsing and draining the canned butter beans to remove excess brine
• Ensuring the sea bass skin is completely dry before seasoning and pan‑frying
• Cooking the fish skin‑side down without moving for 4 minutes to achieve crispness

Chef Tips from the Video

• Add a splash of white wine to the bean mixture for extra depth if desired.
• For extra aroma, finish the fish with a sprinkle of fresh thyme along with the lemon juice.

Troubleshooting

Storage

Refrigerator: Store leftover fish and bean mixture in airtight containers for up to 2 days.

Freezer: Fish does not freeze well after cooking; beans can be frozen for up to 3 months.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• The caper‑dill yogurt sauce can be prepared up to 24 hours in advance and kept refrigerated.
• Rinse and drain the butter beans while the fish marinates.