Pan-Seared Sea Bass with Fennel and Olive Tapenade

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.

Crisp-skinned sea bass fillets paired with a vibrant olive tapenade and tender braised fennel, showcasing bright Mediterranean flavors. This Greek-inspired seafood recipe (mediterranean), ready in about 30 minutes, pairs sea bass fillets, olive oil, fennel bulb for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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: 15 min Cook: 15 min Serves 4 Greek cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 large thinly sliced fennel bulb and 1 minced garlic clove, sautéing for 8-10 minutes until fennel softens and becomes translucent.
  2. Step 2: Add 1/4 cup white wine to the fennel, simmer for 3 minutes until the liquid reduces slightly. Season with 1/2 tsp salt and 1/4 tsp black pepper. Remove fennel mixture from skillet and keep warm.
  3. Step 3: In a small bowl, combine 1/2 cup chopped kalamata olives, 2 tbsp drained capers, 2 tbsp fresh lemon juice, and 1 tbsp chopped fresh parsley to make the tapenade.
  4. Step 4: Pat dry 4 sea bass fillets and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in the same skillet over medium-high heat. Add fillets skin-side down and cook for 4-5 minutes until skin is crisp.
  5. Step 5: Flip fillets and cook for an additional 2-3 minutes until the fish is opaque and flakes easily.
  6. Step 6: Serve sea bass atop the braised fennel and spoon olive tapenade over the top.

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