Pan-Seared Sea Bass with Tomato-Caper Sauce and Fennel

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Delicate sea bass fillets pan-seared until golden, topped with a bright sauce of tomatoes, capers, and fresh fennel for a light, flavorful dish. This Greek-inspired seafood recipe (mediterranean), ready in about 30 minutes, pairs sea bass fillets, olive oil, garlic cloves 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: 15 min Cook: 15 min Serves 4 Greek cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 sea bass fillets (6 oz each) 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. Add the fillets skin-side down and sear for 4-5 minutes until the skin is crisp and golden. Flip and cook for 2 more minutes. Remove fillets from skillet and keep warm.
  3. Step 3: Reduce heat to medium and add 1 tbsp olive oil to the same skillet. Add 3 thinly sliced garlic cloves and sauté for 30 seconds until fragrant.
  4. Step 4: Stir in 1 cup halved cherry tomatoes, 2 tbsp drained capers, and 1 small thinly sliced fennel bulb. Cook for 4 minutes until tomatoes soften.
  5. Step 5: Pour in 1/4 cup dry white wine and 2 tbsp fresh lemon juice, scraping any browned bits from the pan. Simmer for 3 minutes until sauce thickens slightly.
  6. Step 6: Return fish fillets to the pan and spoon sauce over them. Cook for another minute to reheat.
  7. Step 7: Sprinkle with 2 tbsp chopped fresh parsley before serving.

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