Pan-Seared Sea Bass with Tomato Caper Sauce and Feta

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Delicate sea bass fillets pan-seared and topped with a tangy tomato, caper, and feta sauce inspired by the Greek islands. This Greek recipe (mediterranean), ready in about 25 minutes, pairs sea bass fillets, extra virgin olive oil, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 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: 15 min Serves 4 Mediterranean cuisine 290 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering. Season 4 sea bass fillets with 1 tsp sea salt and 1/2 tsp freshly ground black pepper on both sides.
  2. Step 2: Place fillets skin-side down in the skillet and cook for 4-5 minutes until the skin is crisp. Flip and cook 2-3 minutes on the other side until fish is opaque and flakes easily.
  3. Step 3: Remove fish and set aside. In the same skillet, add 1 tbsp olive oil, 3 minced garlic cloves, and 1 cup halved cherry tomatoes. Sauté for 2 minutes until garlic is fragrant and tomatoes begin to soften.
  4. Step 4: Stir in 2 tbsp rinsed capers, 1/4 cup dry white wine, and 2 tbsp fresh lemon juice. Simmer for 3-4 minutes until the sauce slightly reduces.
  5. Step 5: Remove from heat and gently fold in 1/3 cup crumbled feta cheese and 2 tbsp chopped fresh parsley. Spoon the sauce over the sea bass fillets before serving.

Frequently asked questions

How long does Pan-Seared Sea Bass with Tomato Caper Sauce and Feta 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 Sauce and Feta?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

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

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 Feta 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 Feta?

Mediterranean greek 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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