Pan-Seared Sea Bass with Olive Tapenade and Cucumber-Tomato Salad

By AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

Delicate sea bass fillets pan-seared to a crisp golden finish, topped with a bold Kalamata olive tapenade, served alongside a refreshing cucumber and tomato salad. This Greek recipe (gluten free), ready in about 25 minutes, pairs sea bass fillets, extra virgin olive oil, Kalamata olives for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 270 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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, about 6 oz each sea bass fillets
• 4 tbsp, divided extra virgin olive oil
• 1/2 cup, pitted and chopped Kalamata olives
• 2 tbsp, rinsed and chopped capers
• 2 tbsp, chopped fresh parsley
• 1 tbsp lemon juice
• 1, minced garlic clove
• 1 medium, diced into 1/4-inch cubes cucumber
• 1 cup, halved cherry tomatoes
• 2 tbsp, finely diced red onion
• 1 tbsp red wine vinegar
• to taste salt
• to taste freshly ground black pepper

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Instructions

1. Step 1: To prepare the olive tapenade, combine 1/2 cup pitted and chopped Kalamata olives, 2 tbsp chopped capers, 2 tbsp chopped fresh parsley, 1 tbsp lemon juice, 1 minced garlic clove, and 1 tbsp extra virgin olive oil in a small bowl. Stir to combine and set aside.
2. Step 2: In another bowl, mix 1 medium diced cucumber, 1 cup halved cherry tomatoes, 2 tbsp finely diced red onion, 1 tbsp red wine vinegar, 2 tbsp extra virgin olive oil, salt, and freshly ground black pepper to taste. Toss gently and refrigerate.
3. Step 3: Heat a large non-stick skillet over medium-high heat. Add 1 tbsp extra virgin olive oil and swirl to coat.
4. Step 4: Pat dry 4 sea bass fillets (about 6 oz each) with paper towels and season both sides with salt and freshly ground black pepper.
5. Step 5: Place sea bass fillets skin-side down in the hot skillet and cook for 4-5 minutes without moving until the skin is crisp and golden.
6. Step 6: Flip the fillets carefully and cook for another 3-4 minutes until the fish is opaque and flakes easily with a fork.
7. Step 7: Serve each sea bass fillet topped with 2-3 tbsp of the olive tapenade alongside a generous portion of the cucumber-tomato salad.