Pan-Seared Sea Bass with Tomato-Caper Sauce and Fresh Dill

By AislePrompt Editorial · ·

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Lightly pan-seared sea bass fillets topped with a bright tomato and caper sauce, accented with fresh dill for a Mediterranean finish. This Greek recipe, 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 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: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 sea bass fillets and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp extra virgin olive oil in a large nonstick skillet over medium-high heat. Add the sea bass fillets skin-side down and cook for 4-5 minutes until the skin is golden and crisp.
  3. Step 3: Flip the fillets and cook for another 3-4 minutes until the fish is opaque and flakes easily. Remove fillets from the pan and set aside, tented with foil to keep warm.
  4. Step 4: Reduce heat to medium and add 1 tbsp extra virgin olive oil to the skillet. Stir in 3 minced garlic cloves and cook for 30 seconds until fragrant.
  5. Step 5: Add 1 cup halved cherry tomatoes and 2 tbsp drained capers, sautéing for 3-4 minutes until tomatoes soften and release juices.
  6. Step 6: Stir in 1 tbsp fresh lemon juice and 2 tbsp chopped fresh dill, cooking for 1 more minute to combine flavors.
  7. Step 7: Spoon the tomato-caper sauce over the sea bass fillets and serve immediately.

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