Pan-Seared Sea Bream with Fennel and Olive Salsa

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 drafted and published.

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.

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