Pan-Seared Sea Bream with Olive and Tomato Tapenade
Crispy-skinned sea bream fillets topped with a vibrant tapenade of Kalamata olives, sun-dried tomatoes, and herbs. This greek-inspired seafood (mediterranean) ready in about 22 minutes pairs olive oil, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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.
Ingredients
- 4 fillets (6 oz each) sea bream fillets, skin on
- 3 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 cup Kalamata olives, pitted and chopped
- 1/3 cup sun-dried tomatoes, chopped
- 2 tbsp capers, rinsed
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh lemon juice
- 1 clove garlic clove, minced
Instructions
- Step 1: Pat dry 4 sea bream fillets with skin on 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 until shimmering. Place fillets skin-side down and cook for 4-5 minutes without moving until the skin is crisp and golden.
- Step 3: Flip the fillets carefully and cook for another 2-3 minutes until the flesh is opaque and cooked through. Remove from heat and keep warm.
- Step 4: In a bowl, combine 1/2 cup chopped Kalamata olives, 1/3 cup chopped sun-dried tomatoes, 2 tbsp rinsed capers, 2 tbsp chopped fresh parsley, 1 tbsp fresh lemon juice, 1 minced garlic clove, and 1 tbsp olive oil. Stir until well mixed.
- Step 5: Spoon the olive and tomato tapenade generously over the cooked sea bream fillets and serve immediately with lemon wedges.
Frequently asked questions
How long does Pan-Seared Sea Bream with Olive and Tomato Tapenade take to make?
Total time is about 22 minutes (10 min prep + 12 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 Olive and Tomato Tapenade?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Pan-Seared Sea Bream with Olive and Tomato Tapenade?
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 Olive and Tomato Tapenade 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 Olive and Tomato Tapenade?
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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