Sunt mese care nu au nevoie de timp lung de preparare pentru a fi cu adevarat bune — si aceasta este una dintre ele. File de biban crocant pe salata de rosii si fasole alba este exact genul de preparat rapid, dietetic si plin de arome mediteraneene pe care il faci intr-o seara de saptamana si dupa care te intrebi de ce nu l-ai facut mai des! Salata de fasole alba cu rosii, ceapa rosie, ceapa verde, patrunjel verde, usturoi zdrobit si un dressing de ulei de masline, otet balsamic de rosii cu busuioc si suc de lamaie este proaspata, cremoasa si atat de aromata incat ar putea sta singura pe masa. Dar fileul de biban prajit in tigaie cu boia dulce, crocant la exterior si suculent la interior, asezat deasupra salatei calde — ridica totul la cu totul alt nivel! Feliile de lamaie si patrunjelul verde proaspat presarat la final sunt detaliile care fac diferenta intre o farfurie buna si una de tinut minte!  File de biban crocant cu salata de rosii si fasole alba este masa completa, satioasa si dietetica pe care o ai pe masa in 20 de minute!

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INGREDIENTE (pentru 2 portii)

Pentru salata:

• 250 grame fasole alba din conserva
• rosii feliate
• 1 ceapa rosie taiata felii
• 2 cepe verzi taiate rondele
• 1 lingura patrunjel verde tocat marunt
• 1 catel de usturoi zdrobit
• ¼ lingurita boia dulce
• ¼ lingurita boia iute
• 2 linguri ulei de masline
• sucul de la ½ lamaie
• 1 lingura otet balsamic de rosii cu busuioc
• sare

Pentru biban:

• 1 biban de mare filetat
• ½ lingurita boia dulce
• 1 lingura ulei de masline
• felii de lamaie
• sare

Primul pas este sa filetatm bibanul — il impartim in doua fileuri frumoase, il presaram cu sare si boia dulce si il lasam deoparte pana pregatim salata.

Intr-un bol incapator punem boabele de fasole alba bine scurse si clatite, rosiile taiate felii, ceapa rosie taiata felii subtiri, ceapa verde taiata rondele si patrunjelul verde tocat marunt. Adaugam usturoiul zdrobit, boia dulce, boia iute, otetul balsamic de rosii cu busuioc, uleiul de masline, sucul de lamaie si sare dupa gust. Amestecam bine si lasam cateva minute pentru ca aromele sa se intrepatrunda.

Incalzim o tigaie antiaderenta cu foarte putin ulei de masline la foc mare. Prajim fileurile de biban cu pielea in jos 3-4 minute pana capata o crusta frumoasa si crocanta, apoi le intoarcem si mai prajim 1-2 minute. Fileurile trebuie sa fie crocante la exterior si suculente la interior!

Asezam fileurile de biban crocante peste salata, adaugam felii de lamaie si presaram patrunjel verde proaspat. Servim imediat — crocant, proaspat si absolut de neuitat!

Detaliile video ale retetei:

Daca ti-a placut aceasta reteta de file de biban crocant cu salata de rosii si fasole alba, te invitam sa incerci si alte retete inspirate:

English version

Crispy Sea Bass Fillet and White Bean Salad

There are meals that do not require a long preparation time to be truly good — and this is one of them. Crispy sea bass fillet on tomato and white bean salad is exactly the kind of quick, lean and Mediterranean-flavoured dish you make on a weeknight and after which you wonder why you have not made it more often! The white bean salad with tomatoes, red onion, spring onion, fresh parsley, crushed garlic and a dressing of olive oil, tomato balsamic vinegar with basil and lemon juice is fresh, creamy and so aromatic it could stand alone on the table. But the sea bass fillet pan-fried with sweet paprika, crispy on the outside and juicy on the inside, placed on top of the warm salad — takes everything to a completely different level! The lemon slices and fresh parsley scattered at the end are the details that make the difference between a good plate and one you will remember! Crispy sea bass fillet with tomato and white bean salad is the complete, satisfying and lean meal you have on the table in 20 minutes!

INGREDIENTS (for 2 servings)

For the salad:

• 250 grams canned white beans
• sliced tomatoes
• 1 red onion thinly sliced
• 2 spring onions cut into rounds
• 1 tablespoon finely chopped fresh parsley
• 1 garlic clove crushed
• ¼ teaspoon sweet paprika
• ¼ teaspoon hot paprika
• 2 tablespoons olive oil
• juice of ½ lemon
• 1 tablespoon tomato balsamic vinegar with basil
• salt

For the sea bass:

• 1 sea bass filleted
• ½ teaspoon sweet paprika
• 1 tablespoon olive oil
• lemon slices
• salt

The first step is to fillet the sea bass — divide it into two beautiful fillets, season with salt and sweet paprika and set aside while we prepare the salad.

In a large bowl place the well-drained and rinsed white beans, sliced tomatoes, thinly sliced red onion, spring onions cut into rounds and finely chopped fresh parsley. Add the crushed garlic, sweet paprika, hot paprika, tomato balsamic vinegar with basil, olive oil, lemon juice and salt to taste. Mix well and leave for a few minutes for the flavours to come together.

Heat a non-stick pan with a very small amount of olive oil over high heat. Fry the sea bass fillets skin side down for 3-4 minutes until they develop a beautiful crispy crust, then turn and fry for another 1-2 minutes. The fillets should be crispy on the outside and juicy on the inside!

Arrange the crispy sea bass fillets over the salad, add lemon slices and scatter fresh parsley on top. Serve immediately — crispy, fresh and absolutely unforgettable!

If you enjoyed this crispy sea bass fillet with tomato and white bean salad recipe, we invite you to try other recipes for inspiration: Baked Sea Bass with Mediterranean Sauce and Lemon Orzo, Sea Bass with Roasted Vegetables or Oven Baked Sea Bream with Vegetables.

ENJOY OUR RIDE!

• Paste cu prosciutto si smochine
• Prajitura cu smochine si iaurt
• Kasho Mosaico Urbano – gust, cocktailuri si cea mai frumoasa terasa din Brasov
• Aripioare chinezesti cu sos sweet chilli si susan
• Pulpe de pui cu sos de unt si bere

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