Pan-Seared Sea Bass with Saffron Rice and Tomato Sofrito

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-25 · Updated 2026-07-25

A Mediterranean-inspired dish featuring pan-seared sea bass served over fragrant saffron rice and a rich tomato sofrito sauce. This spanish-inspired seafood (mediterranean) ready in about 50 minutes pairs divided olive oil, (200 g) long grain rice, small (100 g), finely chopped onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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 (6 oz each), skin on sea bass fillets
• 4 tbsp, divided olive oil
• 1 cup (200 g) long grain rice
• 1/2 tsp, steeped in 2 tbsp warm water saffron threads
• 1 small (100 g), finely chopped onion
• 3, minced garlic cloves
• 3 medium (450 g), chopped ripe tomatoes
• 1 small (150 g), diced red bell pepper
• 1/4 cup white wine
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 2 tbsp, chopped fresh parsley

Instructions

1. Step 1: Rinse 1 cup long grain rice under cold water until clear, then drain. In a medium saucepan, heat 1 tbsp olive oil over medium heat. Add 1/2 tsp saffron threads steeped in 2 tbsp warm water, 1/2 tsp salt, and the drained rice. Stir to coat rice with saffron and oil.
2. Step 2: Add 2 cups water to the saucepan, bring to a boil, then reduce to low, cover, and simmer for 18 minutes until rice is tender and water absorbed. Remove from heat and let sit covered for 5 minutes.
3. Step 3: While rice cooks, heat 2 tbsp olive oil in a skillet over medium heat. Add 1 small finely chopped onion, 3 minced garlic cloves, and 1 small diced red bell pepper. Sauté for 5 minutes until softened.
4. Step 4: Add 3 chopped ripe tomatoes and 1/4 cup white wine to the skillet. Simmer for 10 minutes until sauce thickens and flavors meld. Season with 1/2 tsp salt and 1/4 tsp black pepper.
5. Step 5: Heat remaining 1 tbsp olive oil in a non-stick pan over medium-high heat. Season 4 sea bass fillets with 1/2 tsp salt and 1/4 tsp black pepper. Place fillets skin-side down and cook for 4-5 minutes until skin is crisp.
6. Step 6: Flip fillets and cook for another 2-3 minutes until fish is opaque and flakes easily.
7. Step 7: To serve, spoon saffron rice onto plates, top with tomato sofrito, and place pan-seared sea bass on top. Garnish with 2 tbsp chopped fresh parsley.