Pan-Seared Sea Bass with Lemon-Caper Sauce and Braised Fennel

By AislePrompt Editorial · Published 2026-05-12 · Updated 2026-05-12

A delicate pan-seared sea bass fillet served with a tangy lemon-caper sauce and tender braised fennel for a balanced Mediterranean plate. This Greek-inspired seafood recipe (mediterranean), ready in about 35 minutes, pairs sea bass fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 360 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 fillets, about 6 oz each sea bass fillets
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 3 tbsp, divided olive oil
• 2 medium, thinly sliced fennel bulbs
• 1, minced garlic clove
• 1/2 cup dry white wine
• 3 tbsp fresh lemon juice
• 2 tbsp, drained capers
• 2 tbsp unsalted butter
• 2 tbsp chopped fresh parsley

The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Season 4 sea bass fillets evenly 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. Add fillets skin-side down and cook for 4-5 minutes until skin is crisp and golden. Flip and cook 2-3 more minutes until fish is opaque. Remove and keep warm.
2. Step 2: In another skillet, heat 1 tbsp olive oil over medium heat. Add 2 thinly sliced fennel bulbs with 1/2 tsp salt and 1/4 tsp black pepper. Sauté for 5 minutes until softened.
3. Step 3: Add 1 minced garlic clove and cook 1 minute until fragrant. Pour in 1/2 cup dry white wine and simmer for 8-10 minutes until fennel is tender and liquid reduces.
4. Step 4: Stir in 3 tbsp fresh lemon juice, 2 tbsp drained capers, and 2 tbsp unsalted butter. Cook 2 minutes more until butter melts and sauce thickens slightly.
5. Step 5: Plate the sea bass fillets atop the braised fennel and spoon lemon-caper sauce over the fish. Garnish with 2 tbsp chopped fresh parsley before serving.