A healthy meal with a taste of the Mediterranean.


Difficulty: Beginner Prep Time 10 mins Cook Time 20 mins Total Time 30 mins
Servings: 2


I had no idea what I would be serving when I started out with this dish. This is when my creative juices flow! I started with butterflied sea bass which I had bought earlier. I rummaged in the larder and fridge, scratched my head and 30 mins later mister and I were eating this plate of deliciousness 🧡

The flavours perfectly complement and accentuate each other- the lemon in the rice is lovely against the sun dried tomatoes and olive mix , the black beans add bite to every mouthful. 

If you are entertaining this is an easy dish to prepare ahead, the rice can be warmed up again, while the prepared fish can be cooked in the oven in 15 mins. 

Try the olive and sun dried mix with other fish like sea trout, or if you want a vegetarian option, use it on halved aubergine or courgettes which are then baked till tender.

Any leftover mix can be used on bruschetta or in pasta. 



  1. Put all the ingredients for the filling in a food processor and pulse it to have a rough paste.
    Spread a heaped tablespoon inside each sea bass ( save the rest for spreading on bruschetta or marinade vegetable to roast)
    Rub a little olive oil on the outside of each filet. You can prepare the fish like this  and keep in the fridge.
    Make the rice -
    Heat 2 tbs of oil in a pan, add the onions and garlic and sauté. Add the tomato purée, sauté for a minute.
    Add the beans and mix well. Add salt pepper half the parsley and lemon juice. Now mix in the rice. Add the stock bring to the boil. Then cover, reduce heat to low and cook for 15 mins. Check the rice is tender and seasoning is to your taste. Add more lemon or salt as needed. Mix in the remaining parsley.
    When you are ready to eat, heat the oven to 200c, put the fish on a baking tray and bake for 15 mins. (alternatively put the fish in the oven as you cover the rice it will be ready at the same time)
    Place on the warm rice and serve immediately.
Keywords: sun dried tomato, black eyed beans, rice, sea bass, olive, Mediterranean
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