Pan-Seared Sea Bass with Fennel and Orange Salad
Tender sea bass fillets pan-seared to crispy skin perfection, paired with a bright salad of thinly sliced fennel and juicy orange segments. This greek-inspired seafood ready in about 25 minutes pairs (5 oz each), skin on sea bass fillets, divided olive oil, divided salt 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.
Ingredients
- 4 pieces (5 oz each), skin on sea bass fillets
- 3 tbsp, divided olive oil
- 1 tsp, divided salt
- 1/2 tsp, divided black pepper
- 1 medium, thinly sliced fennel bulb
- 2, peeled and segmented navel oranges
- 1/4 small, thinly sliced red onion
- 1 tbsp red wine vinegar
- 2 tbsp, chopped fresh mint leaves
Instructions
- Step 1: Pat dry 4 sea bass fillets with skin on and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering.
- Step 2: Place sea bass fillets skin side down in skillet and sear for 4-5 minutes without moving until skin is crisp and golden. Flip and cook for an additional 2 minutes until fish is opaque and flakes easily. Remove from heat.
- Step 3: In a bowl, combine 1 medium thinly sliced fennel bulb, 2 peeled and segmented navel oranges, 1/4 small thinly sliced red onion, 1 tbsp red wine vinegar, 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper, and 2 tbsp chopped fresh mint. Toss gently to combine.
- Step 4: Serve each sea bass fillet atop a mound of the fennel and orange salad for a refreshing balance of rich fish and bright citrus flavors.
Frequently asked questions
How long does Pan-Seared Sea Bass with Fennel and Orange Salad take to make?
Total time is about 25 minutes (15 min prep + 10 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 Orange Salad?
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 divided olive oil from drying out.
Can I substitute ingredients in Pan-Seared Sea Bass with Fennel and Orange Salad?
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 Orange Salad 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 Orange Salad?
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.
Related recipes
Pan-Seared Sea Bass with Lemon-Oregano Butter and Greek Salad
Pan-Seared Sea Bass with Citrus and Fennel Salad
Pan-Seared Salmon with Cilantro-Lime Quinoa Salad
Grilled Regional Sea Bass with Citrus and Fennel Salad
Pan-Seared Trout with Lemon Butter and Herb Salad
Lime-Cilantro Shrimp Skewers with Cucumber-Dill Salad
Equipment for this recipe
Top-rated tools to make this recipe successfully.
