Pan-Seared Sea Bream with Olive Tapenade and Herbed Quinoa

By AislePrompt Editorial · Published 2026-07-04 · Updated 2026-07-04

Tender pan-seared sea bream fillets topped with a tangy Kalamata olive tapenade, served over fluffy quinoa infused with fresh herbs. This Greek-inspired seafood recipe (mediterranean), ready in about 35 minutes, pairs sea bream fillets, olive oil, Kalamata olives for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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
• 4 tbsp olive oil
• 1/2 cup, pitted and chopped Kalamata olives
• 2 tbsp, rinsed capers
• 1, minced garlic clove
• 2 tbsp, chopped fresh parsley
• 1 tbsp, chopped fresh oregano
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 1 cup, rinsed quinoa
• 2 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: In a small bowl, mix 1/2 cup chopped Kalamata olives, 2 tbsp rinsed capers, 1 minced garlic clove, 2 tbsp chopped fresh parsley, 1 tbsp chopped fresh oregano, 1 tsp lemon zest, and 1 tbsp lemon juice to create the olive tapenade; set aside.
2. Step 2: Bring 2 cups vegetable broth to a boil in a medium saucepan. Add 1 cup rinsed quinoa and 1 tsp salt, reduce heat to low, cover and simmer for 15 minutes or until liquid is absorbed and quinoa is fluffy. Fluff with a fork and keep warm.
3. Step 3: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Season 4 sea bream fillets with 1/2 tsp salt and 1/2 tsp black pepper. Place fillets skin-side down and cook for 4-5 minutes until the skin is crisp.
4. Step 4: Flip the fillets carefully and cook for an additional 3-4 minutes until the fish is opaque and flakes easily with a fork.
5. Step 5: Remove fillets from skillet and drizzle with remaining 2 tbsp olive oil. Serve the sea bream topped generously with the olive tapenade alongside the herbed quinoa for a balanced, flavorful dish.