Fish

Sea bass and courgette traybake recipe with herby butter beans

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Enjoy a light midweek meal with this delicious sea bass traybake recipe. What’s more, it couldn’t be easier to make. All of the ingredients go in one tray, which means less washing up too!

Sea bass is low in fat but is also a good source of omega-3 fatty acids. These fatty acids are great for our bodies. They support healthy brain function, the heart, joints as well as our general wellbeing. Those who eat plenty of fish tend to be less at risk from heart disease. Fat is important in the makeup of our brain, with fatty acids being essential for our brain function too.

Courgettes are versatile veggies and also come with a raft of wellbeing benefits. They contain a good amount of vitamin C – especially in their skins. This essential nutrient supports our immune system and has also been shown improve our energy levels.

Along with vitamin C, courgettes contain both soluble and insoluble fibre. This is ideal for supporting our gut health. Soluble fibre works to feed the beneficial bacteria in our gut. These bugs – also known as probiotics – can influence a number of processes in our body. Even our mood! Insoluble fibre helps to support our digestion, keeping everything moving as it should.

Discover more delicious traybake recipes

Ingredients

  • 4 courgettes, quartered lengthwise
  • 400g butter beans
  • 1 tbsp extra virgin olive oil
  • 2 cloves garlic, thinly sliced
  • Zest of 1 lemon
  • 2 tbsp fresh dill, finely chopped
  • 2 tbsp fresh parsley, chopped
  • 4 sustainably sourced sea bass fillets
  • Lemon wedges, for serving
  • Sea salt and black pepper

Method

  1. Preheat the oven to 190°C/375°F/gas mark 5. Place the courgettes, butter beans, oil, garlic, lemon zest, dill and one tablespoon of parsley onto a large baking tray. Season with salt and pepper and use your hands to mix everything together to make sure the courgettes are evenly coated with the herby mixture.
  2. Roast for seven minutes then remove from the oven. Give the veg a stir and add the sea bass fillets on top, skin-side up and season the fish with salt and pepper. Roast for a further seven or eight minutes.
  3. Once cooked, serve up on plates with the remaining parsley sprinkled over the top and a squeeze of lemon.