Pan-Seared Sea Bream with Fennel and Olive Salsa

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

Delicate sea bream fillets pan-seared to golden perfection, topped with a bright, briny olive and fennel salsa that evokes the Greek islands. This Greek-inspired seafood recipe (mediterranean), ready in about 20 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: 10 min Serves 4 Greek cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a small bowl, combine 1 small finely diced fennel bulb, 1/3 cup chopped kalamata olives, 2 tbsp fresh lemon juice, 1 tbsp chopped fresh oregano leaves, and 1 minced garlic clove. Stir well and set aside to let flavors meld.
  2. Step 2: Pat dry 4 sea bream fillets (6 oz each) with skin on and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
  3. Step 3: Heat 3 tbsp olive oil in a large non-stick skillet over medium-high heat until shimmering. Place fillets skin-side down and cook for 4-5 minutes without moving until the skin is crisp and golden.
  4. Step 4: Flip fillets and cook for an additional 2-3 minutes until the fish is opaque and flakes easily with a fork.
  5. Step 5: Serve the fish topped with the fennel and olive salsa, garnished with 1 tbsp chopped fresh parsley.

Frequently asked questions

How long does Pan-Seared Sea Bream with Fennel and Olive Salsa take to make?

Total time is about 20 minutes (10 min prep + 10 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 Bream with Fennel and Olive Salsa?

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 Bream with Fennel and Olive Salsa?

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 Bream with Fennel and Olive Salsa 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 Bream with Fennel and Olive Salsa?

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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