Pan-Seared Sea Bass with Fennel and Olive Tapenade

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Crisp-skinned sea bass fillets paired with a vibrant olive tapenade and tender braised fennel, showcasing bright Mediterranean flavors. This greek-inspired seafood (mediterranean) ready in about 30 minutes pairs olive oil, large, thinly sliced fennel bulb, minced garlic clove 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

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.

Equipment for this recipe

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Frequently asked questions

How long does Pan-Seared Sea Bass with Fennel and Olive Tapenade take to make?

Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Sea Bass with Fennel and Olive Tapenade?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Pan-Seared Sea Bass with Fennel and Olive Tapenade?

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 Sea Bass with Fennel and Olive Tapenade 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 Sea Bass with Fennel and Olive Tapenade?

Greek 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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