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

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

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 (mediterranean) ready in about 30 minutes blends fillets (6 oz each) sea bass fillets, olive oil, thinly sliced garlic cloves 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.

Prep: 15 min Cook: 15 min Serves 4 Greek cuisine 280 cal/serving
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Ingredients

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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Frequently asked questions

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

Total time is about 30 minutes (15 min prep + 15 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 Sauce and Fennel?

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 Sauce and Fennel?

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 Sauce and Fennel 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 Sauce and Fennel?

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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