Pan-Seared Sea Bass with Tomato-Caper Mediterranean Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Delicate sea bass fillets pan-seared to crispy perfection and topped with a vibrant tomato, caper, and olive sauce. This greek-inspired seafood (mediterranean) ready in about 25 minutes pairs fillets (6 oz each) sea bass fillets, olive oil, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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.

Prep: 10 min Cook: 15 min Serves 4 Greek cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 sea bass fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the fillets skin side down and sear for 4-5 minutes until the skin is crisp and golden, then carefully flip and cook for 2-3 minutes more until opaque. Transfer fillets to a warm plate.
  3. Step 3: In the same skillet, add 1 tbsp olive oil and 3 minced garlic cloves, sauté for 30 seconds until fragrant.
  4. Step 4: Add 1 1/2 cups halved cherry tomatoes, 2 tbsp drained capers, and 1/4 cup sliced kalamata olives. Cook over medium heat for 5 minutes until tomatoes soften.
  5. Step 5: Pour in 1/4 cup dry white wine and simmer for 3 minutes until the sauce thickens slightly.
  6. Step 6: Remove from heat and stir in 2 tbsp chopped fresh parsley, 1 tsp lemon zest, and 1 tbsp fresh lemon juice.
  7. Step 7: Spoon the tomato-caper sauce over the seared sea bass fillets and serve immediately.

Frequently asked questions

How long does Pan-Seared Sea Bass with Tomato-Caper Mediterranean Sauce take to make?

Total time is about 25 minutes (10 min prep + 15 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-Caper Mediterranean Sauce?

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 olive oil from drying out.

Can I substitute ingredients in Pan-Seared Sea Bass with Tomato-Caper Mediterranean 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 Tomato-Caper Mediterranean 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 Tomato-Caper Mediterranean Sauce?

Greek 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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