Pan-Seared Sea Bass with Tomato-Olive Sauce and Capers

By AislePrompt Editorial · ·

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Flaky sea bass fillets pan-seared until golden, topped with a bright and tangy Mediterranean sauce of tomatoes, olives, and capers. This Greek recipe (mediterranean), ready in about 25 minutes, pairs sea bass fillets, skin on, 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 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 Mediterranean cuisine 320 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. Heat 2 tbsp extra virgin olive oil in a large nonstick skillet over medium-high heat.
  2. Step 2: Place the fillets skin-side down in the skillet and cook for 4-5 minutes without moving until the skin is crispy and golden.
  3. Step 3: Carefully flip the fillets and cook for another 3 minutes until just cooked through and opaque. Remove fillets from the skillet and keep warm.
  4. Step 4: In the same skillet, add 1 tbsp extra virgin olive oil and 3 minced garlic cloves. Sauté for 30 seconds until fragrant.
  5. Step 5: Add 1 1/2 cups halved cherry tomatoes, 1/2 cup sliced kalamata olives, and 2 tbsp rinsed capers. Cook, stirring occasionally, for 5 minutes until the tomatoes soften and release their juices.
  6. Step 6: Stir in 2 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley. Remove from heat.
  7. Step 7: Spoon the tomato-olive sauce over the sea bass fillets and serve immediately with lemon wedges on the side.

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