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

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

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.

Frequently asked questions

How long does Pan-Seared Sea Bass with Tomato-Olive Sauce and Capers 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-Olive Sauce and Capers?

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-Olive Sauce and Capers?

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-Olive Sauce and Capers 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-Olive Sauce and Capers?

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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