Pan-Seared Mediterranean Sea Bass with Lemon-Caper Sauce

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 delicate pan-seared sea bass fillet dressed with a bright lemon-caper sauce and fresh herbs, evoking the flavors of the Mediterranean coast. This Mediterranean-inspired seafood recipe, ready in about 22 minutes, pairs sea bass fillets, olive oil, unsalted butter 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: 12 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 salt and 1/2 tsp black pepper.
  2. Step 2: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering, about 2 minutes.
  3. Step 3: Add the sea bass fillets skin side down and cook for 4-5 minutes without moving until the skin is crisp and golden brown.
  4. Step 4: Flip the fillets carefully and add 2 tbsp unsalted butter and 3 minced garlic cloves to the pan, spooning the melted butter over the fish for 2-3 minutes until the fish is opaque and flakes easily.
  5. Step 5: Remove the fillets to a warm plate and pour 3 tbsp fresh lemon juice and 2 tbsp drained capers into the skillet, stirring and scraping up browned bits for 1 minute until the sauce slightly thickens.
  6. Step 6: Stir in 2 tbsp chopped fresh parsley, then spoon the sauce over the fillets and serve immediately.

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