Sea Bass Panzanella

This has to be one of the simplest and healthiest fish salads you can make. Panzanella is a traditional Italian chopped salad that dates back to the 16th century, when farmers cleverly transformed stale bread into something delicious rather than letting it go to waste. Once the bread soaks up the juices from ripe tomatoes and a simple vinaigrette, it becomes packed with flavour while still retaining a little bite.

One of the things I dislike most is wasting good food, so this recipe is the perfect excuse to use up sourdough that's a day or two past its best. Torn into rustic chunks and pan-fried in olive oil until crisp and golden, it becomes the heart of this Mediterranean-inspired salad.

Juicy tomatoes, fresh basil, olives and onions are left to marinate while the bread and sea bass cook. The result is a wonderfully fresh, colourful dish where the crisp-skinned sea bass perfectly complements the tangy tomatoes and herb-infused dressing. It's light, satisfying, packed with protein and one of my favourite summer meals.

 It just goes to show that the simplest ingredients often make the most delicious meals!!

Recipe Overview

• Prep time: 15 minutes

• Cook time: 15 minutes

• Serves: 2

Ingredients

For the Panzanella

• 120g sourdough bread, torn into bite-sized pieces (slightly stale works perfectly)

• 2 tbsp extra virgin olive oil

• 250g mixed cherry tomatoes, halved

• 1/2 red onon or 2 spring onions, finely sliced

• 60g Kalamata or mixed olives, halved

• 1 garlic clove, grated

• Small handful fresh basil leaves

• Juice of ½ lemon

Dressing

• 1 tbsp red wine vinegar

• 2 tbsp extra virgin olive oil

• 1 tsp honey or maple syrup

• Salt and freshly ground black pepper

For the Fish

• 2 sea bass fillets

• 1 tsp olive oil

• Salt and black pepper

• Lemon wedges, to serve

Method

1. Heat 2 tablespoons of olive oil in a frying pan over a medium heat. Add the torn sourdough and cook for 5–6 minutes, turning regularly until crisp and golden all over. Leave to cool slightly.

2. Meanwhile, combine the tomatoes, onions, olives, garlic and basil in a large bowl.

3. Whisk together the red wine vinegar, olive oil, honey (or maple syrup), lemon juice, salt and pepper. Pour over the tomatoes and leave to marinate while you cook the fish.

4. Pat the sea bass dry and season with salt and pepper.

5. Heat a frying pan over a medium-high heat, add the olive oil and cook the sea bass skin-side down first for 3–4 minutes until the skin is crisp. Turn over and cook for a further minute.

6. Gently fold the crispy sourdough into the marinated tomato mixture just before serving so the bread absorbs some of the dressing while still retaining a little crunch.

7. Divide between two plates and top with the pan-fried sea bass. Finish with a few extra basil leaves and a squeeze of fresh lemon.

   
   

Nutrition (per serving – approx.)

• Protein: 35g

• Calories: 540 kcal

• Healthy fats: Moderate

• Carbohydrates: Moderate

• Fibre: 5–6g

(Values are approximate.)

Why This Works (60Fit Approach)

This recipe celebrates simple, fresh ingredients that work beautifully together.

You're getting:

• High-quality protein and omega-3 fats from sea bass.

• Lycopene and vitamin C from tomatoes.

• Heart-healthy monounsaturated fats from olive oil and olives.

• Fibre from sourdough and vegetables.

• Fresh herbs that add flavour without relying on heavy sauces.

Using slightly stale sourdough also reduces food waste and creates wonderfully crisp croutons that soak up the dressing without becoming soggy.

60Fit Tip

Day-old sourdough is perfect for this recipe because it's slightly drier and crisps up beautifully in the pan. I often make the croutons a day in advance and keep them in an airtight container, ready to add to salads whenever I need them.