Pan-Seared Mediterranean Sea Bass with Tomato-Olive Salsa

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Delicate sea bass fillets pan-seared to golden perfection, topped with a bright salsa of tomatoes, olives, capers, and fresh herbs. This mediterranean-inspired seafood ready in about 20 minutes blends (6 oz each) sea bass fillets, olive oil, divided salt into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 sea bass fillets and season both sides with 1/2 tsp salt and 1/4 tsp black pepper each.
  2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the fillets skin-side down and cook for 4-5 minutes until the skin is golden and crisp. Flip and cook for another 2-3 minutes until fish is opaque and flakes easily. Remove from pan and keep warm.
  3. Step 3: In a bowl, combine 1 cup quartered cherry tomatoes, 1/2 cup chopped kalamata olives, 2 tbsp drained capers, 3 tbsp chopped fresh parsley, 2 tbsp fresh lemon juice, 1 clove minced garlic, 1/2 tsp salt, 1/4 tsp black pepper, and 1 tbsp olive oil. Toss gently to combine.
  4. Step 4: Spoon the tomato-olive salsa over the warm sea bass fillets and serve immediately with lemon wedges.

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Frequently asked questions

How long does Pan-Seared Mediterranean Sea Bass with Tomato-Olive Salsa take to make?

Total time is about 20 minutes (10 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Mediterranean Sea Bass with Tomato-Olive Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Mediterranean Sea Bass with Tomato-Olive Salsa?

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 Pan-Seared Mediterranean Sea Bass with Tomato-Olive Salsa 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 Pan-Seared Mediterranean Sea Bass with Tomato-Olive Salsa?

Mediterranean seafood 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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