Pan-Seared Sea Bass with Tomato and Olive Tapenade

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Delicate sea bass fillets pan-seared to a golden crust, topped with a bright tapenade of tomatoes, olives, and capers for a Mediterranean-inspired finish. This mediterranean-inspired seafood (gluten free) ready in about 20 minutes pairs fillets (5 oz each) sea bass fillets, extra virgin olive oil, medium, finely diced roma tomatoes 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.

Prep: 10 min Cook: 10 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 sea bass fillets (5 oz each) with paper towels and season both sides with 3/4 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp extra virgin olive oil in a large nonstick skillet over medium-high heat until shimmering, about 2 minutes.
  3. Step 3: Add the sea bass fillets skin-side down and cook without moving for 4-5 minutes until the skin is crisp and golden brown. Flip carefully and cook an additional 3 minutes until the fish is opaque and flakes easily.
  4. Step 4: While the fish cooks, prepare the tapenade by combining 2 medium finely diced roma tomatoes, 1/3 cup chopped kalamata olives, 2 tbsp rinsed and chopped capers, 1 minced garlic clove, 2 tbsp chopped fresh parsley, 1 tbsp lemon juice, and 1 tbsp olive oil in a bowl. Stir gently to combine.
  5. Step 5: Once the sea bass is cooked, transfer to serving plates and spoon the tomato and olive tapenade evenly over the fillets.
  6. Step 6: Serve immediately with lemon wedges on the side.

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Frequently asked questions

How long does Pan-Seared Sea Bass with Tomato and Olive Tapenade take to make?

Total time is about 20 minutes (10 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 Tomato and Olive Tapenade?

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 extra virgin olive oil from drying out.

Can I substitute ingredients in Pan-Seared Sea Bass with Tomato and Olive Tapenade?

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 Tomato and Olive Tapenade 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.

Is Pan-Seared Sea Bass with Tomato and Olive Tapenade gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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