Pan-Seared Sea Bream with Olive and Caper Salsa

By AislePrompt Editorial · Published 2026-06-29 · Updated 2026-06-29

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.

Delicate sea bream fillets pan-seared and topped with a tangy salsa of olives, capers, and fresh herbs, inspired by Greek coastal flavors. This Greek-inspired seafood recipe, ready in about 20 minutes, pairs sea bream fillets, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 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 290 cal/serving

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Ingredients

4 pieces (about 6 oz each) sea bream fillets
3 tbsp olive oil
1 tsp salt
1/2 tsp black pepper
1/3 cup, chopped Kalamata olives
2 tbsp, rinsed capers
2 tbsp, chopped fresh parsley
2 tbsp fresh lemon juice
1, minced garlic clove

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Instructions

Step 1: Pat dry 4 sea bream fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
Step 2: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Add the fillets skin-side down and cook for 4-5 minutes until the skin is crisp and golden.
Step 3: Flip the fillets carefully and cook for another 3 minutes until the fish is opaque and flakes easily. Remove from the pan and keep warm.
Step 4: In a small bowl, combine 1/3 cup chopped Kalamata olives, 2 tbsp rinsed capers, 2 tbsp chopped fresh parsley, 2 tbsp fresh lemon juice, 1 minced garlic clove, and 1 tbsp olive oil. Stir well to create the salsa.
Step 5: Spoon the olive and caper salsa generously over each fillet before serving immediately.