Pan-Seared Sea Bream with Olive Tapenade and Fennel Salad

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

Fresh sea bream pan-seared to crisp skin perfection, topped with a salty olive tapenade and served alongside a refreshing fennel and orange salad. This greek-inspired seafood ready in about 25 minutes pairs extra virgin olive oil, black olives (pitted), capers for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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: 15 min Cook: 10 min Serves 4 Greek cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: In a food processor, pulse 1/2 cup pitted black olives, 2 tbsp capers, 2 tbsp chopped fresh parsley, and 1 minced garlic clove until coarsely chopped but not pureed. Set aside the tapenade.
  2. Step 2: Toss 1 thinly sliced fennel bulb and 1 segmented navel orange with 1 tbsp red wine vinegar, 1 tsp salt, and 1/2 tsp black pepper in a bowl. Let sit to meld flavors.
  3. Step 3: Heat 3 tbsp extra virgin olive oil in a large skillet over medium-high heat. Season 4 sea bream fillets with 1 tsp salt and 1/2 tsp black pepper. Place fillets skin-side down and cook for 4-5 minutes until skin is crisp and golden.
  4. Step 4: Flip the fillets and cook for another 2-3 minutes until the flesh is opaque and flakes easily.
  5. Step 5: Plate each fillet, spoon 2 tbsp olive tapenade over the top, and serve alongside the fennel and orange salad drizzled with the remaining 1 tbsp olive oil.

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Frequently asked questions

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

Total time is about 25 minutes (15 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 Olive Tapenade and Fennel Salad?

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 extra virgin olive oil from drying out.

Can I substitute ingredients in Pan-Seared Sea Bream with Olive Tapenade and Fennel Salad?

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 Tapenade and Fennel Salad 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 Tapenade and Fennel Salad?

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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