Mid-Cooked Sea Bass with Citrus and Herb Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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.

Prep: 10 min Cook: 8 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Mid-Cooked Sea Bass with Citrus and Herb Salad take to make?

Total time is about 18 minutes (10 min prep + 8 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 Mid-Cooked Sea Bass with Citrus and Herb Salad?

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 Mid-Cooked Sea Bass with Citrus and Herb Salad?

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 Mid-Cooked Sea Bass with Citrus and Herb Salad 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 Mid-Cooked Sea Bass with Citrus and Herb Salad?

Mediterranean middle eastern 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.

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