Baked Mediterranean Sea Bass with Lemon, Olives, and Capers
A whole sea bass fillet baked with bright lemon slices, briny olives, and capers for a fresh and light Mediterranean entrée. This mediterranean-inspired seafood (mediterranean) ready in about 30 minutes pairs backfish fillet (such as cod or hake), extra virgin olive oil, lemon, thinly sliced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1.5 pounds backfish fillet (such as cod or hake)
- 3 tbsp extra virgin olive oil
- 1 lemon, thinly sliced
- 1/2 cup pitted Kalamata olives, halved
- 2 tbsp capers, drained
- 1/4 cup fresh parsley, chopped
- 3 garlic cloves, minced
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup white wine
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat oven to 400°F. Pat dry 1.5 pounds backfish fillet and place on a parchment-lined baking sheet.
- Step 2: Drizzle 3 tbsp extra virgin olive oil evenly over the fish, then scatter 3 minced garlic cloves, 1 tsp salt, and 1/2 tsp black pepper across the fillet.
- Step 3: Arrange thin slices from 1 lemon, 1/2 cup halved Kalamata olives, and 2 tbsp drained capers on top of the fish.
- Step 4: Pour 1/4 cup white wine around the edges of the baking sheet to keep the fillet moist during baking.
- Step 5: Bake for 18-20 minutes until the fish flakes easily with a fork and the lemon slices are slightly caramelized.
- Step 6: Remove from oven and sprinkle 1/4 cup chopped fresh parsley over the top before serving with crusty bread or a light salad.
Frequently asked questions
How long does Baked Mediterranean Sea Bass with Lemon, Olives, and Capers take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Baked Mediterranean Sea Bass with Lemon, Olives, and Capers?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Baked Mediterranean Sea Bass with Lemon, Olives, and Capers?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Baked Mediterranean Sea Bass with Lemon, Olives, and Capers for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Baked Mediterranean Sea Bass with Lemon, Olives, and Capers?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
