Olive Oil Poached Sea Bass with Tomato-Caper Relish

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 developed and reviewed.

Delicate sea bass gently poached in olive oil and served with a bright tomato-caper relish bursting with Mediterranean flavors. This Mediterranean-inspired seafood recipe, ready in about 22 minutes, pairs sea bass fillets, extra virgin olive oil, cherry tomatoes, quartered for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 390 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: 12 min Serves 4 Mediterranean cuisine 390 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Nonstick skillets worth buying → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Pour 2 cups extra virgin olive oil into a deep skillet and heat gently over low heat until it reaches 160°F, careful not to let it smoke.
  2. Step 2: Season 4 sea bass fillets with 1 tsp salt and 1/2 tsp black pepper. Submerge fillets carefully in the warm olive oil and poach for 8-10 minutes, turning halfway, until fish flakes easily with a fork.
  3. Step 3: While fish cooks, mix 1 cup quartered cherry tomatoes, 2 tbsp drained capers, 2 tbsp chopped fresh basil, 2 cloves minced garlic, and 1 tbsp fresh lemon juice in a bowl. Season with a pinch of salt.
  4. Step 4: Remove fish from oil with a slotted spatula and place on serving plates. Spoon tomato-caper relish over each fillet and serve immediately.

Related recipes