Pan-Seared Sea Bream with Fennel and Olive Oil Sauce

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Tender sea bream fillets pan-seared and finished in a fragrant fennel and olive oil sauce inspired by Mediterranean flavors. This Greek-inspired seafood recipe (mediterranean), ready in about 25 minutes, pairs sea bream fillets, olive oil, fennel bulb 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 Greek cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 sea bream fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the fillets skin-side down and cook for 3-4 minutes until skin is crisp and golden.
  3. Step 3: Flip the fillets and cook for an additional 2-3 minutes until cooked through. Remove fillets and keep warm.
  4. Step 4: In the same skillet, add 2 tbsp olive oil, 1 small thinly sliced fennel bulb, and 3 thinly sliced garlic cloves. Sauté over medium heat for 4-5 minutes until fennel softens and garlic is fragrant.
  5. Step 5: Pour in 1/3 cup dry white wine and 2 tbsp fresh lemon juice, simmer for 3 minutes until sauce reduces slightly.
  6. Step 6: Stir in 2 tbsp chopped fresh parsley and season with additional salt and pepper to taste. Spoon the sauce over the sea bream fillets before serving.

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