Baked Mediterranean Sea Bass with Lemon, Olives, and Capers

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

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 recipe, 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.

Prep: 10 min Cook: 20 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Pat dry 1.5 pounds backfish fillet and place on a parchment-lined baking sheet.
  2. 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.
  3. Step 3: Arrange thin slices from 1 lemon, 1/2 cup halved Kalamata olives, and 2 tbsp drained capers on top of the fish.
  4. Step 4: Pour 1/4 cup white wine around the edges of the baking sheet to keep the fillet moist during baking.
  5. Step 5: Bake for 18-20 minutes until the fish flakes easily with a fork and the lemon slices are slightly caramelized.
  6. 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.

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