Pan-Seared Sea Bass with Tomato-Caper Sauce and Kalamata Olives

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

Lightly crispy sea bass fillets served with a bright Greek-inspired sauce of tomatoes, capers, and briny Kalamata olives. This Greek-inspired seafood recipe (mediterranean), ready in about 25 minutes, pairs sea bass fillets, extra virgin olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 Greek cuisine 320 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 nonstick skillet over medium-high heat. Season 4 sea bass fillets with 3/4 tsp sea salt and 1/2 tsp black pepper.
  2. Step 2: Place fillets skin-side down in the skillet and cook for 4-5 minutes until the edges are crispy and golden, then flip and cook another 3 minutes until fish is opaque and flakes easily.
  3. Step 3: Remove fish from skillet and keep warm. Add remaining 1 tbsp olive oil and 3 minced garlic cloves to the skillet, sautéing for 30 seconds until fragrant.
  4. Step 4: Add 1 cup halved cherry tomatoes, 1/3 cup sliced Kalamata olives, and 2 tbsp drained capers, cooking for 4 minutes until tomatoes soften and sauce thickens slightly.
  5. Step 5: Stir in 2 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley, then spoon the sauce over the sea bass fillets and serve immediately.

Frequently asked questions

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

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 Kalamata Olives?

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 Kalamata Olives 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 Kalamata Olives?

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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