Pan-Seared Adriatic Sea Bass with Istrian Olive Oil and Herbs

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 tender sea bass fillet pan-seared with fragrant Istrian olive oil, fresh rosemary, and garlic, delivering a taste of the Adriatic coast. This Mediterranean-inspired seafood recipe, ready in about 20 minutes, pairs sea bass fillets, Istrian extra virgin olive oil, fresh rosemary 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: 10 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 (6 oz each) and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
  2. Step 2: Heat 3 tbsp Istrian extra virgin olive oil in a large skillet over medium-high heat until shimmering but not smoking, about 2 minutes.
  3. Step 3: Add 3 thinly sliced garlic cloves and 2 sprigs fresh rosemary to the oil, sautéing for 1 minute until fragrant.
  4. Step 4: Place the sea bass fillets skin-side down in the skillet and cook without moving for 4-5 minutes until the edges are crispy and golden.
  5. Step 5: Flip the fillets carefully and cook for an additional 2-3 minutes until the fish is opaque and flakes easily.
  6. Step 6: Remove the fillets from heat and drizzle with 1 tbsp fresh lemon juice and sprinkle 2 tbsp chopped fresh parsley before serving.

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