Pan-Seared Sea Bass with Mediterranean Olive Tapenade and Lemon-Garlic Sauce

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

Delicate pan-seared sea bass served with a savory olive tapenade and bright lemon-garlic sauce, capturing the essence of Mediterranean flavors. This mediterranean-inspired seafood (mediterranean) ready in about 30 minutes blends teaspoon kosher salt, teaspoon black pepper, tablespoons extra virgin olive oil 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 400 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: 15 min Cook: 15 min Serves 4 Mediterranean cuisine 400 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 sea bass fillets and season both sides with 1 teaspoon kosher salt and 1 teaspoon black pepper.
  2. Step 2: Heat 2 tablespoons extra virgin olive oil in a large skillet over medium-high heat. Place fillets skin-side down and cook for 4-5 minutes until skin is crispy and golden. Flip and cook an additional 3 minutes until fish is opaque and flakes easily.
  3. Step 3: In a bowl, combine 1/2 cup chopped Kalamata olives, 2 tablespoons chopped capers, 1/4 cup chopped sun-dried tomatoes, and 2 tablespoons chopped fresh parsley to create the olive tapenade.
  4. Step 4: In the same skillet, reduce heat to medium, add 1 tablespoon olive oil, 3 minced garlic cloves, and sauté for 30 seconds until fragrant. Stir in 3 tablespoons lemon juice and 2 tablespoons unsalted butter. Cook for 1-2 minutes until sauce emulsifies and thickens slightly.
  5. Step 5: Plate sea bass fillets, spoon olive tapenade over the top, and drizzle with lemon-garlic sauce. Serve immediately with your choice of side.

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Frequently asked questions

How long does Pan-Seared Sea Bass with Mediterranean Olive Tapenade and Lemon-Garlic Sauce take to make?

Total time is about 30 minutes (15 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Sea Bass with Mediterranean Olive Tapenade and Lemon-Garlic Sauce?

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 Sea Bass with Mediterranean Olive Tapenade and Lemon-Garlic Sauce?

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 Mediterranean Olive Tapenade and Lemon-Garlic Sauce 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 Mediterranean Olive Tapenade and Lemon-Garlic Sauce?

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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