Med-style Seabass with Beans and Pesto
By OcadoLife
Published on 31 December 2025
“This gluten-free Med-style Seabass with Beans and Pesto is one of my go-to meals – a light yet flavour-packed dish that’s as nourishing as it is delicious,” says dietitian, nutritionist and author Dr Linia Patel. “High in protein, a source of fibre and with two of your 5 a day, it also delivers a generous dose of magnesium (130mg per serving), thanks to the rocket and almond pesto. Stir leftover pesto into soups, eggs and pasta, or mix it with natural yoghurt to make a moreish dip.” Time and servings
45 minsTotal time
4Servings
10 minsPrep time
35 minsCooking time
Ingredients
- 1 tbsp olive oil
- 1 small red onion, sliced
- 200g cherry tomatoes, halved
- 1 roasted pepper from a jar, sliced 1
- 200g cannellini beans from a jar, drained and rinsed
- 1 tsp apple cider vinegar
- 2 seabass fillets
- 40g whole almonds (skin-on) or pumpkin seeds
- 50g rocket
- 20g basil leaves
- 1 garlic clove (optional)
- 30g parmesan, grated
- ½ lemon, juiced
Method
Step 1
Preheat the oven to 200°C/180°C fan/gas 6. Heat the oil in an ovenproof frying pan and gently fry the onion for 5 mins or until softened.Step 2
Add the tomatoes and pepper; cook for 10 mins until the tomatoes start to break down. Stir in the beans and vinegar with some seasoning; simmer for a few mins more. Nestle the seabass fillets into the pan, then transfer to the oven. Bake for 15 mins or until the fish is just cooked.Step 3
Meanwhile, make the pesto. Toast the almonds or pumpkin seeds in a dry pan until starting to pop; remove and leave to cool slightly.Step 4
sing a pestle and mortar or food processor, grind/blitz the almonds or pumpkin seeds, rocket, basil, garlic (if using) and parmesan. Stir in the oil and lemon juice to make a thick pesto. Loosen with a little water, if needed, and season to taste.Step 5
Serve the seabass on a bed of peppers, tomatoes and beans with a good dollop of pesto. Leftover pesto will keep chilled in an airtight container for up to 1 week.