Mid-Cooked Sea Bass with Citrus and Herb Salad

By AislePrompt Editorial · Published 2026-05-06 · Updated 2026-05-06

Pan-seared sea bass cooked to a medium doneness, served atop a refreshing citrus and herb salad that brightens the dish. This Middle Eastern recipe, ready in about 18 minutes, pairs sea bass fillets, olive oil, salt 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

• 4 pieces (5 oz each), skin on sea bass fillets
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup grapefruit segments
• 1 cup orange segments
• 1/4 cup, chopped fresh mint leaves
• 1/4 cup, chopped fresh parsley
• 1/4 cup, finely diced red onion
• 2 tbsp lemon juice
• 1 tsp honey

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Pat dry 4 sea bass fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
2. Step 2: Heat 2 tbsp olive oil in a non-stick skillet over medium heat. Place fillets skin-side down and cook for 4 minutes until skin is crispy. Flip and cook for another 3 minutes for medium doneness.
3. Step 3: Meanwhile, combine 1 cup grapefruit segments, 1 cup orange segments, 1/4 cup chopped fresh mint, 1/4 cup chopped fresh parsley, and 1/4 cup finely diced red onion in a bowl.
4. Step 4: Whisk together 1 tbsp olive oil, 2 tbsp lemon juice, and 1 tsp honey, then toss with the citrus-herb mixture.
5. Step 5: Plate the sea bass fillets on individual plates and spoon the citrus and herb salad on top or alongside for a fresh contrast.