Pan-Seared Sea Bream with Olive Oil and Lemon Caper Sauce

By AislePrompt Editorial · Published 2026-07-02 · Updated 2026-07-02

Whole sea bream pan-seared to crisp skin perfection, topped with a bright lemon and caper olive oil sauce. This Greek-inspired seafood recipe (mediterranean), ready in about 27 minutes, pairs whole sea bream, olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, 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

• 2 (about 1 lb each), cleaned and scaled whole sea bream
• 4 tbsp olive oil
• 3, thinly sliced garlic cloves
• 3 tbsp fresh lemon juice
• 2 tbsp, drained capers
• 2 tbsp, chopped fresh parsley
• 1 1/2 tsp salt
• 1 tsp black pepper
• 4, for garnish lemon slices

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Pat dry 2 whole sea bream (about 1 lb each) and season inside and out with 1 1/2 tsp salt and 1 tsp black pepper.
2. Step 2: Heat 3 tbsp olive oil in a large non-stick skillet over medium-high heat until shimmering. Add the sea bream and cook for 5-6 minutes on each side until the skin is crisp and flesh flakes easily.
3. Step 3: In a small bowl, mix 1 tbsp olive oil with 3 tbsp fresh lemon juice, 3 thinly sliced garlic cloves, 2 tbsp drained capers, and 2 tbsp chopped fresh parsley.
4. Step 4: Remove the fish to a serving platter and spoon the lemon-caper sauce evenly over the top. Garnish with 4 lemon slices and serve immediately.