Pan-Seared Sea Bass with Tomato-Caper Olive Salsa
Delicate sea bass pan-seared to a golden crust, topped with a bright, tangy salsa of fresh tomato, capers, and olives for a refreshing Greek seafood dish. This greek-inspired seafood ready in about 20 minutes blends (6 oz each) sea bass fillets, extra virgin olive oil, quartered cherry tomatoes 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 280 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.
Ingredients
- 4 (6 oz each) sea bass fillets
- 3 tbsp extra virgin olive oil
- 1 cup, quartered cherry tomatoes
- 1/3 cup, sliced kalamata olives
- 2 tbsp, drained capers
- 2 tbsp fresh lemon juice
- 1, minced garlic clove
- 1 tbsp, chopped fresh oregano
- 3/4 tsp salt
- 1/2 tsp black pepper
Instructions
- Step 1: Pat dry 4 sea bass fillets and season both sides with 3/4 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp extra virgin olive oil in a large nonstick skillet over medium-high heat.
- Step 2: Place the fillets skin-side down and sear for 4-5 minutes without moving until the skin is crisp and golden. Flip and cook for another 2-3 minutes until just cooked through. Remove from heat and keep warm.
- Step 3: In a bowl, combine 1 cup quartered cherry tomatoes, 1/3 cup sliced kalamata olives, 2 tbsp drained capers, 1 minced garlic clove, 2 tbsp fresh lemon juice, 1 tbsp chopped fresh oregano, and 1 tbsp extra virgin olive oil. Stir gently to mix.
- Step 4: Spoon the tomato-caper olive salsa over the warm sea bass fillets and serve immediately with lemon wedges.
Frequently asked questions
How long does Pan-Seared Sea Bass with Tomato-Caper Olive Salsa take to make?
Total time is about 20 minutes (10 min prep + 10 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 Tomato-Caper Olive Salsa?
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 Tomato-Caper Olive Salsa?
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 Olive Salsa 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 Olive Salsa?
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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